Friday 1.22

FRIDAY
Strength: Front Squat
1-1-1-1-1-1 with 3s pause

WOD: 3 Rounds
4 Wall Climbs
10 Toes to Bar
70 Double Unders
then 3 Rounds
10 STOH 115/75
10 Power Cleans

S: 2 WC, Hollow Rocks, 120 Singles, 75/55
L1: 3 WC, Weighted Situps/Scaled TTB, Mix DU/SU, 95/65
Rx+: 5 Wall Climbs, 135/95

Extra Work
1. Deadlift pyramid
10-8-6-4-2-1-2-4-6-8-10 (11 minutes total)
Done EMOM style, 1 rep# per minute, increase weight up to rep set 1, then use same weights back down

2. Barbell Good Morning
5-5-5-5-5

HomeWOD
20m AMRAP
100 Double Unders/200 Single Unders
50 Broad Jumps 3/2′
100′ Walking Single Leg RDL (Step forward each RDL)
25 Plank Pushups