WORKOUT OF THE DAY, JANUARY 4TH 2022

WOD:

#ship fit

For Time:

70 Overhead Barbell Alternating Lunges (95/65lbs) Rx+115/75 *Scale to 75/55

50 Box Over Jumps 24/20 Rx+30/24

1000m Row or Ski (1600m Bike Erg or 60/42 Cal Bike)

STRENGTH:

#back squats

5 Back Squats x 5 sets @ 65% of 1RM

* Rest as needed between sets *

#deadlifts

10 Deadlifts x 4 sets @55-60% of 1RM

OPTIONAL OLY:

10 Power Snatch
8 Power Snatch
6 Power Snatch
4 Power Snatch
2 Power Snatch

* Work up in weight each set

MAYHEM BODYBUILDING:

Strict Pullups 6 sets of 8

Lat Pulldowns 4 sets of 10

Lat Pulldowns Neutral Grip 4 sets of 10

Double DB Incline Row 4 sets of 10

Standing Barbell Curl 4 sets of 10

Single DB Double Head Curl 4 sets of 10

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