Saturday’s WOD – Jan. 23

DAY SIX/ SATURDAY
Warm-up:
2 Mountain Runs
Mobility & Dynamics:
Trainers Standard
WOD/ LONG/ GW:
Score is total wall balls and box jumps for each person.

Rotate Partners (2 Partners)
5 Rounds of:
In 1 minute
5 Burpees then Max Rep Wall Balls (20/14) in whatever time is left in minute

then

5 Rounds of:
In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep Box Jumps (24/20) in whatever time is left in minute

each partner rotates 5 times, total WOD time being 20 mins.

for example Partner 1 goes first
does 5 burpees and hits 22 Wall Balls
once 1 min is up then Partner 2 goes first
does 5 burpees and starts WBs until one minute is up.

Rotates back to Partner 1 where he will pick up where he left off on Wall Ball Count 23 etc…

The first 5 Rounds are Burpees and Wall Balls, the second 5 Rounds are KB Swings and
Box Jumps
C1 –
WB – 25/20 10ft
KB – 73/53
BJ – 30/24
C2 –
WB – 25/20 10ft
KB – 53/44
BJ – 24/20
C3 –
WB – 20/14 9ft
KB – 53/35
BJ – 24/20
C4 –
WB – 10/8 8ft
KB – 27/16
BJ – 16/14 (step-ups)

Cool-down:
Mobility Trainers Choice