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1/14 WOD

For Time:

2000/1600 Meter Row

150 Double Unders

10 Rounds of “Cindy


1 Round of “Cindy"

5 Pull-ups

10 Push-ups

15 Squats

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1/13 WOD

EMOM - 30 Minutes Minute #1 - Burpees to Bar Minute #2 - Deadlifts (95/75) Minute #3 - Alternating Leg Lifts Minute #4 - Battle Ropes Minute #5 - V-ups 40s work/20s rest each minute Then Stretching!

1/12 WOD

Front Squat - Kettlebells 5x5 @ 70% - 1 Rep Max 2-3 Minutes Rest Between Sets 5 Rounds - Not For Time 6 Tempo Pull-ups 100 Meter Barbell Back Rack Walk 20 Bodyweight Walking Lunges Rowing Intervals 20

1/11 WOD

With a 20-Minute Clock Push Jerk (Build to a heavy set of 5) 5 - 5 - 5 - 5 - 5 Bicep Dumbbell Curl and Hold 5 Dumbbell Curls into 30 second Dumbbell Bicep Hold 18 Minute AMRAP: 30 Alternating Hang Dum

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