WOD – Sun, Jan 25
Warm Up (Checkmark)
1 Min Ski
20 Jumping Jacks
10 Air Squats (2 second pause)
10 PVC Pass Throughs
10 Ankle Rocks
10 PVC Overhead Squats
10 Glute Bridges
10 Air Squats w/Wall Ball Then…
10-15 sec Hanging Bar Stretch w/partner
10 Scap Pull Ups
3-5 Strict Pull Ups or Ring Rows
3-5 Wall Balls
3-5 Power Snatch (Empty Bar)
Fast and Furious (AMRAP – Rounds)
20 min EMOM:
5 Wallballs (20/14) (14/10)
3 Strict Pull Ups (Ring Rows)
1 Power Snatch (135/95) (95/65)
Settle into a good pace from the start and try to hold onto that pace throughout the workout. If you fail to complete a round within the minute take a round off and jump back in when the clock resets.