Today:
10 Ring rows
10 knee raises
20 Push-ups
20 Ring Rows
30 wall balls
30 ball slams
40 sit-ups
40 V-ups
50 Bicycle kicks
50 Crunches
Run 1 lap
Today's WOD
Thursday, January 2nd
Front Squat – 2×5 at 100% 5RM
2×5 at 80% of 5RM
AMRAP 14
12 Handstand Push Ups | 1-2 mats | Z-Press
12 Power Cleans 135/95 | 115/85 | 95/65
12 Burpee to target
12 Front Squats 135/95 | 115/85 | 95/65
*At the 6 minute mark everyone will complete a 400m run)
Workout – A longer, grindy AMRAP where we will take a ‘break’ once in the middle to complete a 400m run to let our muscles recover a bit before grinding to the finish.
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