Saturday January 20

January 19th, 2018
by:

FTX Clinic Today

12pm – 2pm – Rope Climb and Double-unders – Finally get these pesky skills or get more efficient at them. $20 ($15 for Unlimited)

Specialty Classes

Family WOW! – 10am-11am

Strength / Skillwork

Max Set of Double-Unders (PR for Challenge)

Repeat Shuttle Runs
10′ – 20′ – 30′ – 40′ – 30′ – 20′ – 10′
Up to 5 athletes per heat. Everyone should perform this at least twice, with rest in between.

KidsRunning

WOD

4 Rounds of:

  • 8 DB Scotty Bobs (4 per side)
  • 12 DB Squats
  • 16 Pull-ups
  • 20 Flutter Kicks (4-ct)
  • 24 Mt. Climbers (1-ct)

1 scotty bob rep will count as 1 push-up and 1 row.
If people need to share DBs, start some on Scotty-bobs and some on Pull-ups.
Rx+: 40/30# DBs
Rx: 25/15# DBs, ring rows