Wednesday January 13, 2015
Tuesday, January 12, 2016

Get out of the hole Ross!!!




**Announcements, etc...** 





S&P Cycle: squat - pull - press - PULL - off

A. 21-15-9 rep rounds for time:

B.  3 rounds for time:






A. EMOM x 6 min
8-12 burpees

B. EMOM x 6 min
40 sec row or airdyne sprint

C. EMOM x 6 min
15 wall balls

D. 4 rounds for time:
400m run
10 box jumps
20 sit ups
30 sec plank (add weight to increase difficulty)





*rest day




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