SW Active – Wednesday- Jan. 24

Wednesday – Gym/Skill EMOM + Low % MAP (Skill/Core/Carry/Hold/Glute/Pchain)

5 min AMRAP

1 Rope Climb to 12ft

5 No “Push-Up” Burpee

+

5 min AMRAP

20 DU’s

5 Toes to Bar

+

5 min AMRAP

30 Hang KB Snatch @ 20/35lbs – 15 reps/arm

30 Hang KB Snatch @ 16/24kg – 15 reps/arm

AMRAP in time remaining of Hang KB Snatch @ 24kg/32kg/arm – switching every 10/arm

+

20 min @ 75%/moderate/ez:

2:30 min Rowing

2:30 min AirBike

2:30 min Step-Ups on to 20/24”

2:30 min Burpees – no jump @ top

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