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Friday Jan 18 2019 Sea Legs


(Time)
Friday January 18, 2019

WOD:
“Sea Legs”
In a 15:00 Time Cap:
2 Rounds:
30/21 Calorie Row or 21/15 bike or 400m run or 50 kettlebell swings
25 Box Jump Overs (24'/20') ( 55+ Step-Overs Allowed)
20 Front Squats (RX 135/95)  (55+ RX 105/70)

Time Remaining in the 15:00 Cap:

Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

Optional Recovery:
15:00 Bike/Row Recovery
*Every 3:00, dismount and complete:
25 Double-Unders
10-25' Handstand Walk or handstand shrugs or wall walks



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