• 08JAN

    Thursday, January 9

    Skill:

    7min cap
    DU’s
    Flight Simulator
    5-10-15-20-25-20-15-10-5

    * Each set has to be unbroken or you start back at the beginning of that set
    * Rest as long as you want between rounds

    Option 2
    3-6-9-12-15-12-9-6-3
    Option 3
    2-4-6-8-10-8-6-4-2
    Option 4
    1-2-3-4-5-4-3-2-1

    WOD:

    0:00-5:00
    400m run (run only once)
    Amrap
    14 kB thrusters 53/35 (7/side)
    7 push-ups

    5:00-10:00
    400m run
    Amrap
    14 goblet lunges 53/35 (7/side)
    7 hspu’s

    10:00-15:00
    400m run
    Amrap
    14 goblet squats 53/35
    7 ring dips

    * Score each Amrap separately

    Midline:

    2x
    1min plank
    30 sec rest
    30 sec l-hold on pull-up bar (accumulate)
    1min rest