Wednesday:  January 29, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Dragon Pose, 2:00/side

2 Rounds
10 Step Through/Front to Back Lunge
12 KB RDLs, 70/53lbs (Russian swings on R2)
10 Scap Push Ups
10 Push Ups

Strength/Skill(15:00 – 30:00)
5 Rounds
1 Max UB set of 4″ Deficit Push Ups* (perfect pushups)
Rest 1:00
Score is total reps

*Modify to regular, banded, or box pushups to ensure you get at least 5-8 each round.  Your set is over when you stop moving.

WOD(30:00 – 57:00):

Fitness
Rotate Stations Every 3 Minutes for 3 total cycles (your score is the total # of Ring Rows)
Station 1:  20 KB Front Rack Lunges*
Station 2:  20 Russian Kettlebell Swings*
Station 3:  Max Reps Ring Rows
*Rest the remaining time when the work is complete.

Performance
Rotate Stations Every 3 Minutes for 3 total cycles (your score is the total # of Pullups)
Station 1:  25 KB Front Rack Lunges 53/35lbs*
Station 2:  25 Russian Kettlebell Swings 53/35lbs*
Station 3:  Max Reps Strict Pullups
*Rest the remaining time when the work is complete.

Option 2: Regular pullups instead of strict.

Competition
Rotate Stations Every 3 Minutes for 3 total cycles (your score is the total # of MU)
Station 1:  30 KB Front Rack Lunges 70/53lbs*
Station 2:  30 Russian Kettlebell Swings 70/53lbs*
Station 3:  Max Reps Ring Muscle Ups
*Rest the remaining time when the work is complete.