Tuesday, January 23

Line Drills Jogging around rig in the center of the room. Alternating between light jog and active stretching. Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Metcon (AMRAP - Reps)

AMRAP 3: Ring Muscle-Ups Rest 2:00 AMRAP 2: Ring Muscle-Ups Rest 1:00 AMRAP 1: Ring Muscle-Ups

Scale: Bar Muscle Up, kipping pull-up, Jumping 3 second negative Pullups

“Opening Day” (Time)

For Time: 21 – 15 – 9 Wall Balls (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (50/30)

Rx+ 30/20 wall ball, C2B Pull-up

Metcon (No Measure)

Not For Time: 35 GHD Sit-Ups 35 Hip Ext 20 GHD Sit-Ups 25 Hip Ext 35 AbMat Sit-Ups 35 Supermans 20 AbMat Sit-Ups 20 Supermans

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Mississauga, Ontario

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