1/25/18 – 180125

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

0:00 – 11:00 ( 2 rounds for time ) 

500m row/ ski 

25 Plate ground to overhead (45/25lb) RX+ (55/35lb)

20 Plate overhead lunges 

*Note time to complete two rounds, if you finish before the 11 minute mark rest. 

11:00 – 20:00 ( 9 minute AMRAP ) 

35 Double unders 

15 Slam balls (40/20lb) 

25 Wall ball shots (20/14lb) 

*Note total number of rounds completed. 

22:00 – ? ( 3 Rounds for time ) 

200m shuttle run + 12 Ring dips RX+ 6 ring muscle ups

*Note time to complete 3 rounds. 

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