Phone: (813) 440-8882

Saturday January 18th

17
Jan

Saturday January 18th

8am Endurance:
Option 1: Partners, you go I go, 20 Rounds of rowing, 45 seconds on, 15 second transition, then switch
Rest 5 Minutes
8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching

Option 2: Run 45 minutes for distance.

9am Mobility

10am Class Workout Partners
3 Rounds:
25 Power Cleans 115/80 INT-105/70 BEG-95/55
40 Double Unders or Singles
25 Push Jerks 115/80 INT-105/70 BEG-95/55
40 Double Unders
REST 5 MIN
Wod 2- split the rope climbs, run together
8 Rope Climbs or 12 Rope Pulls
400m Run Together
6 Rope Climbs or 10 Rope Pulls
400m Run Together
4 Rope Climbs or 8 Rope Pulls
400m Run together
2 Rope Climbs or 6 Rope Pulls
400m Run together
1 Rope Climb or 4 Rope Pulls
400m Run run together
REST 5 MINS
Wod 3- Split the work however you want
2 Rounds:
50 Sit-ups
30/30 Row Calories
25 Front Squats 155/105 INT-135/95 BEG-105/75

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