Thursday, January 24

5:00 Minute Bike/Row/Run or Skip Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Split Jerk (Every :90sec for 8 rounds)

55%, 60% 65%, 70% 75%, 80% 85%, 90%+

Metcon (AMRAP - Rounds and Reps)

Partner WOD 15min Amrap: 120 Double Unders 100 Russian KBS 50/35 80 Box Jump Overs 24/20 60 Med Ball Squat Cleans 20/14 40 Pushups 20 Strict Pullups

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