160125

Pre-Wod:
Dynamic Group Warm-UP

5 min AMRAP:
5-10-15-20-25…
Box Jump
WallBall

2 Minute Overhead Archetype

Workout of the day for Monday, January 25th, 2016:
4 Rounds:
400M Run
12 Burpee
12 Squat Clean Thruster 115/85
12 Chest-2-Bar
*2 Minutes Rest
**Each round is intended to be a sub 5-Minute sprint. Think about what you options are good for you to meet the 4-Minute Mark. This might be switching the run to a (as fast as you can sprint) 200M or dropping the rep scheme down to 10 reps.

“After Party”
1 Mile Run
50 Strict Pull-Ups
60 GHD Sit-Up

Sweat Sessions Workout for Monday, January 25th, 2016:
Station 1:
12 Dumbell Strict Press
Strict Pull-Up

Station 2:
12 KettleBell Box Step-Up
Box Jumps

Station 3:
12 Side-Plank Reach Through (6 each side)
WallBall