Friday January 20

January 19th, 2017
by:

SonnyShoes

Sonny with his new Nano 7s. Sonny was our Nov/Dec YouTube Channel subscription contest winner.

Strength / Skillwork

Bench Press
3-3 | 3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%

WOD

12:00 AMRAP

  • 20 Pistol Squats
  • 10 Pull-up/T2B combos

Rx+: As written
Rx: Pistols to a 12″ box

Elements

16:00 AMRAP

  • 250m Row
  • 20 Air Squats
  • 5 Leg Lift/Oil Drills