Daily WOD 1-19-20

Warm Up

500 row or 400 run

EMOM 3 min

10 Jumping Jacks
10 Jumping Squats
10 Shoulder taps
PU to DD to the next minute

EMOM 3 min

5 empty bar Back Squats
10 Mountain climbers
Table Tops to the next minute

30 sec hip opener into Spiderman

Question of The Day

Would you rather have a mullet for a year or be bald (no wigs!) for six months?

Base Builder X-WOD

3 Rounds

Back Squat 5 reps at 80%
2 x 30 sec rowing sprint 30 sec easy
30 sec Enterprise
20 Mountain Climbers
10 Toe Taps

3 Rounds

Back Squat 5 reps at 80%
3 x MAX Wall Ball Throw
500 row or 400 run
30 sec Enterprise
20 Mountain Climbers
10 Toe Taps

If you finish in less then 30 min, run or row at 70% effort to hit time goal of 30-35 min