190118 - “Jay”

Warm up:

Cardio

TGU Breakdown

Skill/Strength:

10x1Turkish Get-up

Or 10 minutes working on Turkish Get-up Technique

WOD: 5x 3min AMRAPs with 3 min Rest between

Rx:

500M Row

100’ Sled Push(6/4)

Max Burpees to Plate

Scaled:

400M Row

100’ Sled Push(3/1)

Max Burpees

Sport:

500M Row

100’ Sled Push(8/6)

Max Burpee Box Jump (24”/20”)

Mobility:

Circle-up

Wall Glute