Skill: 4 rds on the 3 min
2x P. Snatch 2x OH Squat 2x Squat Snatch
Strength: use remaining time to find your 1RM Snatch
Wednesday, 18 January
Skill: AMRAP 12
4x Slow Kipping HS PU
12x hollow rock
1-2x Rope Climb
12x superman
WOD: For Time
20 Cal Row
30x T2B
200m run
40x Air Squat
400m run
40x Box Jumps
200m run
30x Pullups
20 Cal Row
Thursday, 19 January
WOD: 'Paul Pena'7 rounds, each for time of: 100-meter sprint 19 kettlebell swings (72/53) 10 burpee box jumps, (24/20) Rest 3 minutes
Friday, 20 January
Inauguration Day WOD!!!
AMRAP 20:17
45x Thrusters @ 45/35
5x ring dips
3x wall walks
70x Walking Lunge-steps
13x over-bar burpee
*every 4 min: 20x pullups
Wednesday, 18 January
Skill: AMRAP 12
4x Slow Kipping HS PU
12x hollow rock
1-2x Rope Climb
12x superman
WOD: For Time
20 Cal Row
30x T2B
200m run
40x Air Squat
400m run
40x Box Jumps
200m run
30x Pullups
20 Cal Row
Thursday, 19 January
WOD: 'Paul Pena'7 rounds, each for time of: 100-meter sprint 19 kettlebell swings (72/53) 10 burpee box jumps, (24/20) Rest 3 minutes
Friday, 20 January
Inauguration Day WOD!!!
AMRAP 20:17
45x Thrusters @ 45/35
5x ring dips
3x wall walks
70x Walking Lunge-steps
13x over-bar burpee
*every 4 min: 20x pullups
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