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Thursday, January 16th

Strength:

6 x 3 snatch grip deadlift, moderate

 

wod:

6 x 30 wall balls with 1 min. rest between

 

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Endurance: 6am / 6pm @ ECC

We will jog as a group to the Old ECC Box (the start) we will then run:

2 x 400, 1 x 800, 1 x 1200, 1 x 800, 2 x 400 or

2 x 400, 1 x 800, 2 x 1200, 1 x 800, 2 x 400

Rest to work is half the time it takes you to run

(ex. it takes 1 min. to run, rest would be 30 sec.)

  

Friday, January 17th-

 WOD:

7 min. amrap:

150 meter row

10 burpees

 

Sellout:

4 x 100 meter farmers carry, max weight

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