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SATURDAY 20210123

Warm-up

[0:00-3:00]
Every :20 for 3:00 (3 Rounds of Each at Moderate Pace):
Reverse Lunges
Kip Swings
Air Squats w/Pause

[3:00-10:00]
2 Rounds:
4 Box Step-ups
4 Strict Pull-ups

2 Rounds:
4 Empty Barbell Hang Power Clean and Jerk
4 Calorie Bike/Row

[10:00-15:00]
WOD Brief / Grab Equipment / Additional Warm-up


FITNESS 20210123

AMRAP 13 (with a partner–split any way):
8 Strict Pull-ups (or 4 Rope Pull-ups)
16 Single DB Box Step-ups (35/20#)
— Rest 4:00 —
AMRAP 13 (with a partner–split any way):
12 Power Cleans (95/65#)
24 Calorie Row

* In 4:00 rest window, wipe down equipment and switch stations–doesn’t matter which you start on.

Score = total combined rounds and reps for each AMRAP.

Scoring: Rounds + Reps


PERFORMANCE 20210123

AMRAP 13 (with a partner–split any way):
4 Rope Climbs
16 Single DB Box Step-ups (50/35#)
— Rest 4:00 —
AMRAP 13 (with a partner–split any way):
12 Power Clean and Jerks (135/95#)
24 Calorie Row

* In 4:00 rest window, wipe down equipment and switch stations–doesn’t matter which you start on.

Score = total combined rounds and reps for each AMRAP.

Scoring: Rounds + Reps

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