Thursday, Jan. 4th, 2018

 

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog
PVC Pass Throughs

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

16 Min EMOM:

Min 1: 8 Weighted V-Ups 45/25
Min 2: :30 Hollow Rock
Min 3: 5 Strict Ring Dips
Min 4: 7 Strict Pullups

C) WOD

For Time:

63-54-45-36-27-18-9
Dubs
21-18-15-12-9-6-3
Strict Press 75/55

*63 dubs then 21 strict press, 54 dubs then 18 strict press, etc…