4130 MENNES AVE HNGR 1
RIVERSIDE, CA 92509
(951)742-7025

1/17/18 WOD

January 15, 2018

Warm Up

6 laps around the cones
High Knees
Butt kicks
Side shuffle to Left
Side shuffle to right
Broad Jump our land in squat
Frankenstein Walks
Glute stretch (ankle on top of knee and squat)
Walking knee to chest hamstring strech
Walking lunges with arm raise vertical then lateral
Back ward walking lunges
10 PVC pass through forward
10 PVC pass through backward
10 PVC around the world left and right

Weightlifting

5rm hi hang cleans

*18 mins. to est. 5rm

(Once complete take 20/10 lbs off bar) Complete 1 set of ME Power Cleans

Metcon (AMRAP-Reps)

Open Workout 13.1 (light)

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches (squat or power) (65/35)
30 Burpees
30 snatches (squat or power) (95/55)
20 Burpees
30 snatches (squat or power) (115/75)
10 burpees
as many reps as possible until time is complete snatch (squat or power) (155/100)

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