CrossFit Cherokee WOD for Jan 15,2019 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190115 Daily Workout for Jan 15,2019 en-us Tue, 15 Jan 2019 00:00:00 MST Tue, 15 Jan 2019 16:00:50 MST CrossFit Cherokee WOD for Jan 15,2019 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190115 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitcherokee.rxgymsoftware.com/images/htg_logo_rss.gif 39 31 Amrap15: HS, Pull-ups, OHS, TTB Tue,Jan 15,2019 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190115 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190115 Tue, 15 Jan 2019 00:00:00 MST Warm-up<br />A- 90 sec Frog Stretch<br /> 20 Banded Squat Abductions<br />B- Seated Wrist Stretches<br /> Hanging Figure 8's<br />C- 2 Rounds<br /> 10 Windmill Planks<br /> 5 Kip Swings<br />D- BB Drill<br /> 5 Triple Extensions<br /> 5 Hi Pulls<br /> 5 Hang Snatch<br /> 5 Over Head Squats<br /><br />Skil<br />3 Rounds<br />5 Snatch Balance / BR Push Jerks<br />5 Sots Press / Over Head Squats<br /><br />WOD<br />15:00 Amrap<br />15 Hang Snatches 95/65 Rx2: 65/45<br />15 Pull-ups Rx2: Ring Rows<br />15 Over Head Squats 96/65 Rx2: 65/45<br />15 Toes 2 Bar Rx2: knee-ups<br /><br />*Score = Reps