THURSDAY 1/23/20

Warm up

3 Sets

30 Seconds ROW

30 Seconds PVC Pass Throughs

30 Seconds Superman Hold

30 Seconds Inchworms

*Increase Row Intensity Each Round

3 Minutes For Quality

12 SU/DU

9 Slow PVC Overhead Squats

6 Cossack squats

3 Kip bar taps + 3 K2E

Gymnastics Conditioning

Ascending Ladder for 7 Minutes:

3 HSPU

15 Abmat Sit-Ups

6 HSPU

15 Abmat Sit-Ups

9 HSPU

15 Abmat Sit-Ups

12 HSPU

15 Abmat Sit-Ups

….

Increase by (3) Reps Until Finish

WOD

PARTNER WOD

Partners alternate movements

Complete as many rounds and reps as possible in 30 minutes of:

400Meter Run

40 Double-Unders

200 m Farmer’s Carry AHAFA

20 Walking lunges

10 Knees to Elbows

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