Friday 013015

yoga_01

Workout of the day
SWoD: Novice & Advanced:
10 minutes to Establish a 1RM Snatch
-then-
WoD: AMRAP in 18 minutes of…
5 – Deadlifts 225/155
10 – Russian KB Swings 1.5/1 pood
10 – D/B Runs (D=1,B=1)
5 – SDHP w/KB
-then-
After Bash: 200 DU’s or 10 minutes of DU practice

SkinnyFit
6 Rounds for time of…
10 – Thrusters 45/25
10 – Pull Ups
20 Double Unders/60 Singles

Endurance WoD
Swim
Short-400m Time Trial
Long-800m Time Trial
Ultra- 1200m Time Trial
Row
Short-2K Time Trial
Long-4K Time Trial
Ultra-6K Time Trial

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