150119

“All labor that uplifts humanity has dignity and importance, and should be undertaken with painstaking excellence.” – Dr. Martin Luther King Jr.

“Life’s most persistent and urgent question is: ‘What are you doing for others?'” – Dr. Martin Luther King Jr.

Workout of the day for Monday, January 19th, 2015:

Min 00-08
A.
8 min EMOM, Alt partners (4 rounds each):
1st 30 Seconds: Burpee
2nd 30 Seconds: Russian KB Swing 70/53-lb

Min 13-23 (for quality)
B.
10 Min to build to a heavy front squat

Min 26-34
C.
8 min EMOM:
lvl 3: 1 Legless L-Sit Rope Climb
lvl2: 20 Second Chin-Up Hold
lvl1: 3-5 Reps Hinge Row

Min 39-48
D.
For Time (9 min cap)
30 Box Jump
45 Wall Ball Shots 20/14
400 Meter Run
45 Wall Ball Shots
30 Box Jump

Post-Wod:
Lvl3: Accumulate 3 min L-Sit
Lvl2: Accumulate 1 min L-Sit
Lvl1: 10 Rounds: 5 Straddle Up + 5 Sec. Dip Support Hold

Mobility:
90 seconds Super couch, each side

Leave a Reply

Your email address will not be published. Required fields are marked *