**Friday – January 11th**


**Friday – January 11th**


Time trial:
1k row
*Push the pace! This is an aggressive effort that feels like “Fran”, “Diane” or “Jackie”. This is a 3-4:30 minute effort.

Post WOD Challenges:
10 minute squat test
*Can you stay in the bottom of a squat for 10 minutes? Your back may round and you may shift around. Try to find where you are restricted and then use that knowledge to better focus your mobility work.


Kettlebell Confidence
*Can you complete 1 arm kettlebell tater thrusters? Start light and work up in weight. Get used to letting it go and seeing where it moves in the air.