Thursday – January 17th

Setting a solid mark to measure your improvement on is a big piece of the program! If you didn’t make it in Friday or today to do your 1k row test, we strongly encourage you get in and set your mark.

Mobility:
Shoulder band distraction
Pectoral
Tricep smash

WOD:
2 rounds (16 minutes of continuous work):
4 minute AMRAP:
35 wallball shot 20/14# to 10/9’
Dumbbell snatch 50/35#

4 minute AMRAP:
100 double under (2 min work)
Single arm overhead lunge 25’ lengths 50/35# dumbbell (switch arms every 25’)
*Dumbbell movements have no quantities because they are meant to be done till the time expires, AMRAP style.