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Workout of the Day – Monday, January 14, 2019

By Coach Quinn | In WOD | on January 13, 2019

Here’s what to expect this week:

Monday, Jan 14 – Press/Split Jerk, EMOM conditioning
Tuesday, Jan 15 – Gymnastics skill, AMRAP conditioning
Wednesday, Jan 16 – Squat/Snatch, Row conditioning
Thursday, Jan 17 – Monster Mash
Friday, Jan 18 – Deadlift, sprint interval conditioning
Saturday, Jan 19 – Gymnastics skill (Rope/Handstand), chipper conditioning

Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.
~ Coach Quinn

E2 x 3:
1-arm DB Z-Press (in straddle sit) x 6-8/arm

E2 x 5:
Barbell Strict Press x 5

EMOM x 10:
3 Strict C2B Pull-ups
5 Box Jumps (24/20)
7 Slam-ball Slams (20/12)

E2 x 3:
Jerk Balance x 3

E2 x 5:
Behind the Neck Split Jerk x 2 @ 70-80%
*Pause in catch for 2 seconds each rep.

EMOM x 10:
3 Bar Muscle-ups
5 Box Jumps (24/20)
7 Slam-ball Slams (20/12)

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