WODs

WOD

Jan

23
Friday

Foundation

Back Squat
5×5

Attempt to match or exceed your weight from 1/12

WOD

RX

EMOM for 4 min:
10 wall ball (20/14)

EMOM for 4 min:
3 barbell rollouts

EMOM for 4 min:
20 double-unders

SC

EMOM for 4 min:
10 wall ball (14/10)

EMOM for 4 min:
5 toes-to-bar

EMOM for 4 min:
10 double-unders

BE

EMOM for 4 min:
10 wall ball (10/6)

EMOM for 4 min:
10 hand-release plank (see below)

EMOM for 4 min:
20 single-unders

Hand-release planks:

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