Thursday January 11

January 10th, 2018

Strength / Skillwork

Max. set of Double-Unders (PR for Challenge)


5 Rounds, build up more weight each round:

  • 5 Glute Bridge
  • 5 Bent-over Row
  • 5+5 SB Lateral Grab ‘n’ Throws*
  • 5 Lying Lat Pull-overs

* With a Sumo stance and a SB on the floor beside you, turn your body without taking a step and grab the SB and throw it across your body to the other side.


Play a 4:00 round of the Fish Game on the rower.


8 Rounds, For Time:

  • 3 Banded Pull-ups
  • 5 MB Squat Cleans, 30/20#
  • 7 KB Sumo Deadlift High Pulls, 55/35#

Rest :30 after the full round