Tuesday 1/19/16

File Jan 15
Big congratulations to January Group On-Ramp grads: Cory, Kelly, James, and Karina! Be sure to give them a CFIL welcome when you see them in class!


Front Squat (5×5 @ SAME WT with pause on 1st rep)

After warm-up sets, every 2 minutes for 5 sets (all at same weight): Perform 5 reps with a 3-second pause at the bottom of 1st rep of each set


AMRAP 12 minutes:

1 Burpee
1 Wall Ball (20/14 to 10’/9′ target)
1 Toes to Bar

2 Burpees
2 Wall Balls
2 Toes to Bar

3 Burpees
3 Wall Balls
3 Toes to Bar

… etc., adding 1 rep each round

Record total REPS (chart in Wodify for reference)

Categories: WOD

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