Wednesday 1/15/20

Wishing this strong mama of 4 a very VERY HAPPY BIRTHDAY LOVE U ALLISON!!!

Wed

Warm up

4 Rounds:

30 Single Unders

15 AbMat Sit-ups

200 Meter Row

10 Goblet Squats (Light Ket

Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

WOD 20 min

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (185/135)

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