WOD 1/23

Level Two
Skill
A1. HSPU xAMRAP (-2) x3 Rest :45
A2. Kip Toes to Bar xAMRAP (-2) x3 Rest :45
*Scale to a version you can complete at least 3 reps per round

WOD
15 Clean to Thruster 50-60% of C&J Max
800M Run

5:00 Active Rest
30 contacts of Jump Rope Singles
30 contacts of Jump Rope Ski Jumps
30 contacts of Jump Rope Double Unders

15 Clean to Thruster @ 50-60% of C&J Max
800 M Run
*Post final time and clean to thruster weight

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
1:00 Max Meter Row
1:00 6 Stationary Lunges (total) / 5 Push-ups
1:00 Rest
*Partner A starts on Row & Partner B waits for 1:00. When Partner A moves on to lunges, Partner B starts row
*Combined Meters and Reps

If we are ever in doubt about what to do, it is a good rule to ask ourselves what we shall wish on the morrow that we had done. – John Lubbock

Moderators and Abstainers
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors who competed in The Fittest Games this weekend!