Jan. 16

Warm Up:
Foam Rolling: Thoracic (Upper Back) 
Barbell Assisted Thoracic Opener 
Wrist Stretch 
Banded Hamstring Distraction 

Then:
3:00  Bike or Row

Then:
3 Rounds:
3 Spiderman and Reach, each leg
5 Strict Pull-Ups
3 Walkouts with a Pushup
5 Pausing Wall Squats

Then:
10 Warrior Squats

Then:
Barbell  (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: On the Minute x 8:
High Hang Pausing Snatch
 2 @ 60%---2 @ 60%--2 @ 65% 2 @ 65% 2 @ 70% 2 @ 70% 1 @ 75% 1 @ 75%

WOD
7 Ring Muscle-Ups
100 Double-Unders
20 Squat Snatches (115/80)
100 Double-Unders
7 Ring Muscle-Ups

L3 C 2 B
L2 Pull Ups---80 DU’s—95/65
L1 Jumping Pull Ups—75/35
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