January 24th WOD

WARM UP:
4 MIN EMOM
100m Run + 6 Burpees

Stretch

SWOD: Front Squat Work
3×5 Front Squats
Light Warm Up Set
1st Set: -10lbs of 5 Rep Max
2nd Set: 5 Rep Max
3rd Set: +10lbs of 5 Rep Max

1X15-20 Unbroken Back Squats (find your “Workable” weight)

WOD: “Lift Yourself!”
5 RFT – 15min Cap
10 Box Jumps @ 30/24″
5 Power cleans @ (RX) bodyweight

Rest 5mins…

Post WOD Skill Work – 5min CAP
3 Floor Lengths Forward Rolls to Standup.

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