17 January

Training Session AM (7a)

A1. Back Squats; 5 Reps
*125/155/185/215/245/275

A2. Press; 5 Reps
*75105/125/145/165/165

Team WOD

WITH A TEAM OF 4

BUY-IN
45 YARD SHUTTLE BUY-IN (YOU GO - I GO)

THEN 4 ROUNDS FOR TIME:
25 SEATED Z-PRESS (75/55)
25 HEAVY SLAMBALLS
25 T2B OR HEAVY AMERICAN SWINGS
60/44 CAL BIKE

THEN CASH-OUT
45 YARD SHUTTLE BUY-IN (YOU GO - I GO)
*37:20 (Andy/Aggie/Steve Swift)

1. SHUTTLE BUY-IN = 

YOU GO -  I GO

15 YARD BURPEE BROAD JUMP + 10/6 PUSH-UPS

15 YARD REVERSE BEAR CRAWL + 10/6 PUSH-UPS

15 YARD FROGGER + 10/6 PUSH-UPS

RUN BACK AND TAG PARTNER

Training Session AM (1015a)

Jiu Jitsu (2.5 Hours)