New Albany, Thursday, 01/03/18

CROSSFIT
WOD
EMOM x 10
Odd: cal Row
Even: Sit Ups
-4 min Rest-
EMOM x 10
Odd: cal Bike
Even: Double DB Power Cleans (35#, 25#)

COMPETITOR / EXTRA STRENGTH
-Rest-

LEANX
A. 3 Rounds:
30 Ankle Bounces
20 SIngle Leg hops
10 Hip Cradles
10 Rockbacks
10 sec seal pose

B. 9 Min EMOM:
1. DB Box Step Ups
2. Alt DB Press
3. DB High Pull

C. 12 Min EMOM:
1. 13 HRPU
2. 14 DB Snatches (50,35)
3. ME Box Jump Overs
4. Rest

LONGEVITY
Strength
3 Rounds
5 Assisted SL Touchbacks
15 Banded Pull-apart
8 Straight Leg Sit-ups

Metcon
Partner Relay
6 RFT
5 Suitcase DL/Side
Offset Carry (150ft)