Wednesday Jan 20

Conditioning (20 min)
“Control-Alt-Delete”
On the 5:00 x 4 Rds:
20 Alt DB snatch
40 Air Squats
20/15 Cal Bike Erg
*equal row, Assault Bike 17/13
* score is slowest round
Stamina Conditioning (7 min)
Unbroken Wallballs (20/14)
Ascending Ladder for 7 min:
3-6-9-12-15…etc.
*score will be last Rd completed unbroken (we will have athletes work the entire 7 mins even if
they have to break in an early rd…ie. 6 or 9)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD