WEDNESDAY 1/16/19

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WORKOUT

EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs

POST WORKOUT STRETCHING
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)

OPEN GYM BONUS  

CONDITIONING

AMRAP x 30-45 MINUTES (EZ/50%)
20 Cal Row
20 Lunges
20 Box Step-ups
100 Single Unders
20 Sit-ups
20 Cal Bike
20 Push-ups  

CONDITIONING
Open Wod 16.3 (90%)

AMRAP in 7 minutes
10 Power Snatches (75/55)
3 Bar Muscle-Ups

THURSDAY 1/17/19

TUESDAY 1/15/19