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W.O.D

A.    Strength

Take 22 Minutes to fined todays heavy 3RM;

Deadlift

B.    Metcon

:30 seconds On 1:00min off (4 sets), of;

Deadlift @ 225/185 (This is supposed to help us practice cycling weight choose a weight you can move at least 10 times every 30 seconds.)

When the clock hits 6:00-minutes

:30sec On 1:00min Off (4sets), of;

Box Jumps 24”/20” (Scale with plate jumps)

C.     Mobility

Coaches Choice 

Earlier Event: January 9
W.O.D
Later Event: January 11
W.O.D