Thursday, January 7, 2021

7
Jan

Thursday, January 7, 2021

Main 14.4:
AMRAP 14 min;
60 calorie row
50 toes-to-bar
40 wall-ball shots
30 cleans, 135lb
20 muscle-ups
Rx: toes-bar. Scaled: hanging knee raise
Rx: WB 20-10/14-9. Scaled 20-9/10-9
Rx: 135/95#. Scaled 95/65#
Rx: Ring MU. Scaled pullups
Core: N/A
Stretch/ recovery:
Coaches choice

QuickFit/At home WOD
Main:
AMRAP 14 min;
60 cal row
50 abmat sit ups
40 WB/Squats*use medball for depth if needed
30 medball cleans
20 ring rows *sub out bent over DB row if needed
Core: N/A
Stretch/ recovery:
Coaches choice