4 January 19

noeh lateral jump burpee
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Holiday Schedule: Saturday 5 January – 9AM CrossFit WOD | 10AM CrossFit WOD | 11AM Barbell Club

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Jocko Willink: Balancing the Grind and Life (Video)
 
What Happens When You’re Convinced You Have Bad Genes
 
Keto Meatloaf
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WOD

 

LI Strength:

Dumbbell Snatch + Thruster x3+3 / arm
Ring Row x6
 

LI Conditioning:

Alternating EMOM 16 Minutes:
7 2KB Front Squat
7 SA Kettlebell Swings / arm
7 2KB Push Press
14 Sit Ups
 

LII Strength:

Hang Power Snatch + Overhead Squat x3+2
 

LII Conditioning:

Alternating EMOM 16 Minutes:
7 Overhead Squats
7 Pull Ups
7 Thrusters
7 Toes to Bar
 

LIII Conditioning:

Alternating EMOM 16 Minutes:
10 Overhead Squats
10 Pull Ups
10 Thrusters
10 Toes to Bar
 
Rx: M – 95# | F – 63#
 

Category: WOD

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