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January 15th WOD

1.15.2018

In observance of Martin Luther King Day, Monday schedule is as follows:
8:00am, 9:00am, noon, 4:15pm, 5:15pm only!

Level 1
L1:A: Metcon (AMRAP - Reps)
On a

0-2 mins- 8 Front Squats@20X1

2-5 mins- 15-20 pull ups

5-8 mins- 400m run

X5

Rx+ Front squats@70%, C2B pull ups, Run around mall
List Frontsquat weight in the notes.

F3
F3:A1: Goblet Squat (@23X1; 4x8)
no rest
F3:A2: Metcon (Weight)
Kbs; 15-20; no rest
F3:A3: Ring Rows (4x10-15)
Ring rows/pull ups; no rest
F3:A4: Metcon (4 Rounds for time)
Ski 400m; rest 1 mins

X4

Sol Endurance
SE:A: Close Grip Bench Press (@10X1; 6x4)
build to a tough set; rest 3 mins between sets
SE:B: Metcon (7 Rounds for time)
Ski 400m; x 7; rest 1 min between; keep rounds consistent
SE:C: CS Iron Scap (Weight)

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM