Wednesday:  January 8, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch, 1:00/side

20 Duck Walk Steps
20 Squats
20 Duck Walk Steps
20 Cal Row

Strength/Skill(20:00 – 35:00)
Dead Lift:  5×3 (work to a heavy triple for the day)

WOD(40:00 – 54:00):

Fitness
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max Ring Rows
Rest 1:00 between AMRAPs

Performance
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max C2B Pull Ups
Rest 1:00 between AMRAPs

Option 2: Regular Pull Ups

Competition
AMRAP 4 Minutes x 3
20 Burpee Box Jump Overs
In remaining time, max Strict Pull Ups
Rest 1:00 between AMRAPs