WOD – Tuesday 1/23

Michelle led her first yoga class on Sunday and absolutely dominated. Such an awesome class. Congratulations Michelle.

I’d say there are a few people that don’t a goal on the goal board. I thought we talked about this.

Spend 2 minutes in Z1
Then, 2 rounds for quality
10e SA KBS
10 wall balls
10 hanging knee tucks
10 sit-ups

Quick shoulder mobility

4 rounds
A1. Half kneeling DB strict press – 6 to 8
A2. Tempo ring rows – 10 @3131
Make the ring rows as hard as possible. Get as parallel as possible and raise the feet. Tempo is similar to the press from last week.

“Another Comeback”
All the way through; AFAP
15 T2B
20 alt DB snatches (50/35#)(35/20#)
25 wall balls (20/14#)
30 sit-ups
50/40 cals AB
30 sit-ups
25 wall balls (20/14#)
20 alt DB snatches (50/35#)(35/20#)
15 T2B
Really take yourself through the progressions on this one. Finding a scaling option that will be challenging but still allows you to maintain a high intensity. For example, even slightly straightening the legs and bringing them up to 90 degrees is much, much harder than a knee tuck with your legs bent at 90 degrees. Making them hard now will pay off in the end.

Cool Down
Spend 5 minutes on recovery

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