Wednesday, January 27th WOD

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Workout for Wed., 1/26:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar and deltoid Lacrosse Smash

Strength –

12×2 HBBS OTM

WOD –

Fitness Level    Performance Level    Competitor Level 
  5 Rounds for time   5 Rounds for time   5 Rounds for time
  30 Ring Rows    20 Strict Pull Ups   3 Rope Climbs on 15′ rope 
 15 Burpee Box Jumps (20/16)   15 Burpee Box Jumps (24/20)   OR 5 Rope Climbs on 10′ rope
  100 Single Unders    50 Double Unders 15 Burpee Box Jumps (30/24)
 50 Double Unders

Open Gym Suggested Work:

Olympic Lifting –

1 C+J every 20 seconds at 65% for 10 minutes

Gymnastics –

Hollow Back Press Progression (Talk to Coach)

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