WOD 1/19

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

Aerobic Power Practice

Row Practice
4 Sets
:30 Row (slow perfect strokes, focusing on posture and mechanics, not intensity)
200 M Row @ 90% (intense but not to failure)

Run Practice
:30 @ 50% (easy pace)
:30 @ 90% (Hard but not an all out sprint)
*Focus on keeping your foot under your hip, staying on the balls of your feet and being light

Plyometric Practice
:15 Unbroken Box Jumps (Step Down)
:15 Unbroken Box Jumps (Jump Down)
:30 Rest

Midline Work
5 Sets
10 Abmat Sit-ups
:30 Side Plank Hold/side
:30 Rest
*Post notes to comments

then…

2 Rounds
400 M Run
30 Wall Balls
30 Box Jumps
*12 Minute Cap, scale wall ball and box jump volume if needed
*Time recorded

or…

Aerobic Output Test
12:00 Row for Max Meters
*Meters recorded

A smile is the light in your window that tells others that there is a caring, sharing person inside. -Denis Waitley

How not to set goals
*Post thoughts to comments

Announcements:
-The Circle of Awesomeness Challenge page is regularly being updated!  Take a look here
–Austin Gorilla Run January 22nd!