Monday, Dec. 11th, 2017

 

A) Warm Up

1 Minute Easy Row
1 Minute Active Spidermans

:45 seconds Medium Row
:45 seconds Push-ups to Down Dog

:30 seconds Faster Row
:30 seconds Air Squats

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 2
Front Squats @ 85%

Then

5 x 2
BHN Push Press @ 65%

C) WOD

18 Amrap:

30 Thrusters 95/65
30 Box Jumps 24/20
30/21 Calorie Row
30 Toes to Bar