Monday, Jan. 8th, 2018

 

A) Warm Up

1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Faster Row
Air Squats

“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 3
Front Squats @ 75%

Then

5 x 2
BHN Push Press @ 50%

C) WOD

18 Min Amrap:

18 Cal Row
15 Wall Balls 20/14
12 Alternating Dumbbell Snatches 50/35
9 Toes to Bar