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WOD 012419: 5 Rounds, Not 4 Rounds.


CrossFit: Movement Prep: 1 Round 1 Minute of Bike/Row then 10 Walking Lunges 30 s HS Hold 10 Beat Swings+5 Pullups 10 Jumping Squats Conditioning: 5 Rounds 4 Minutes Buy in 20 OHWL (45/25) (1,2,3…) then remaining Time AMRAP of 5 HSPUs (10 DB Strict Press 35/25) 10 Pullups 15 Jumping Squats 90 Sec Rest

CrossFit:
Movement Prep:
1 Round
1 Minute of Bike/Row
then
10 Walking Lunges
30 s HS Hold
10 Beat Swings+5 Pullups
10 Jumping Squats

Conditioning:
5 Rounds
4 Minutes
Buy in
20 OHWL (45/25) (1,2,3…)
then remaining Time AMRAP of
5 HSPUs (10 DB Strict Press 35/25)
10 Pullups
15 Jumping Squats

90 Sec Rest After Each Rd

RX+:
Barbell OHWL (95/65#)

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
Opposite Tabatas
2rds – 1 min between tabatas
Rotational Rows – push ups
Goblet squats – kettle bell swings
T2B – G2OH
AD legs only – arms only

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