Daily WOD 1-22-21

Warm Up

TABATA (8 min)

Jumping Jacks
forward backward lunges
Burpees
Ring Rows

Banded Shoulder warm up
Bergener W/U

2  Hot Lizard
2 push up to DD to Sm

Question of The Day

Would you rather run at 100 mph or fly at 20 mph?

CORE

Accumulate 3 min of each, (break it up however you wish)

Front Plank (weighted or un-weighted)
Enterprise
Sorensen Hold (weighted or un-weighted) or Superman Pulses

WOD

Friday Chipper

30 Ring Rows
20 Quad Killers
30 Power Cleans
20 Stones to a box
30 Dips
20 Burpee Pull Ups

Every 5 min take a 90 sec rest.

Rx 75 / 105, 50 / 75
Rx+ Inverted Ring Rows, 95 / 135, 75 / 100, Burpee “L” sit Pull ups
M 1/2 reps, 35 / 75, 30 / 50