Thursday, Jan 19th

Posted January 18, 2017 by Dan Broughton & filed under Workout of the Day.

Today: Flip/Flop

METCON:

4 rounds of 4 minutes:

Row 500m max double unders in remaining time

Strength:

6 minutes to establish a 5 RM press

Wednesday, January 22nd

Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less))

3RFT: (11 min cap)
50 DU/60s of DU attempts
25 Wall Balls 20/14 | 14/10
10 Burpee to 6″ target

Little lighter work today after the 5RM retest yesterday.

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