WOD Thu Jan 11

Warm-up

Back Squats - 5 x 5
Strict DB Press/HSPU - 5 x 5
Strict Pull-ups/Banded Strict Pull-ups - 5 x 5

Work

“Curve Ball”

For Time:
100 Double Unders / 2 Mins DU Practice
50 Abmat Sit-ups
25 Wallballs @ 30/20

80 Double Unders / 90s DU Practice
40 Abmat Sit-ups
20 Wallballs @ 30/20

60 Double Unders / 60s DU Practice
30 Abmat Sit-ups
15 Wallballs @ 30/20

40 Double Unders / 60s DU Practice
20 Abmat Sit-ups
10 Wallballs @ 30/20

20 Double Unders / 60s DU Practice
10 Abmat Sit-ups
5 Wallballs @ 30/20

* DUs can be subbed for Penguin Claps at half reps or Assault Bike for same time as practice

CompTrain

ROMWOD

Power Clean Doubles
- build to heavy set