Tuesday, January 23rd WOD

Warm up:  Top down stretches followed by 50 Jumping jack, 50 mountain climbers and BW drills:

-walking lunges, lateral lunges, walking toe touch, side shuffle, carioca, burpee broad jumps, runner’s lunge, duck walk, inch worm, high knees, butt kickers, sprints x5



  1. 3-cone suicide

  2. :20 ME American KBS 70/53

  3. :40 ME Jump rope (Doubles or singles)

  4. :20 ME Pull ups (Chin over the bar or chest to bar)

  5. :20 ME GHD Sit up

-Record lowest suicide time and lowest reps per skill




Nick ProhaskaComment