19
Jan

DAILY WOD – Wednesday January 20th

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STRENGTH/CORE STABILITY: 4 Rounds: 12 Banded KB Swings 45 Second Weighted Plank Hold METCON: 21-15-9 Burpees SDHP 200 Meter Med Ball Run 21-15-9 Wall Balls Med Ball Sit-Ups Rx+: (115/75) (30/20) Rx: (95/65) (20/14) Sc: (75/45) (14/10)

18
Jan

DAILY WOD – Tuesday January 19th

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STRENGTH / CORE STABILITY: 6 sets of: 4 Front Squats 20 Flutter Kicks 4-6 Hamstring Roll Outs METCON: 21-15-9 Back Squats Pull-Ups Rx+: (135/95) (chin over bar) Rx: (115/75) (chin over bar) Sc: (95/55) (band or wing rows)