Tuesday, January 7th, 2020
Strength
Pullups or Negative Pullups
4 x 8
(1-2 minute rest)
Single Arm Kettlebell Overhead Carry
4 x 4 lengths (switch hands each length)
(30 - 60 second rest)
4 x 8
(1-2 minute rest)
Single Arm Kettlebell Overhead Carry
4 x 4 lengths (switch hands each length)
(30 - 60 second rest)
WOD
Workout Format
BUY IN: 20 wall flips or walk up downs
15 - 9 - 6 - 3
Slam Balls
HSPU
Cal row/bike
* 2 lengths of farmer carries at the end of each round *
CASH OUT: Accumulate 2 minute plank
15 - 9 - 6 - 3
Slam Balls
HSPU
Cal row/bike
* 2 lengths of farmer carries at the end of each round *
CASH OUT: Accumulate 2 minute plank