Today’s WOD

01-29-2021
Warm-up
2 rounds
30s high-knee + 30s butt kicker
1-min alt. sa. KB swings
1-min sa. KB press
1-min plank
Crossfit (Fitness)
Shoulder Press (5 sets, 3-5 reps)
Every minute for 15min
M1: 3-5 strict press + 3-5 push ups, fast
M2: 10 rev. lunge steps + 10 jump lunge
M3: 5 strict pull up

* option to LANDMINE press
Metcon (Time)
For time:
40/30 Calories of Assault Bike
30 P-dips (Strict HSPU)
30 Alt. DB Snatches, 35/25 (50/35 lbs)
30 Slam Ball, over shoulder, 25/20 (30+)
30 SA. DB Push Presses, 35/25 (50/35 lbs)
40/30 Calories of Assault Bike