Tuesday, Jan. 9th, 2017

 

A) Warm Up

200m Run

1 Minute of each:

Active Spidermans
Active Samson
Air Squats
PVC Pass Throughs
Pushup to Down Dog

B) Strength/Skill

16 Min EMOM:

Min 1: :40 Hold Plank
Min 2: 10 Single Leg Deadlifts 45/35
Min 3: :30 Superman Hold
Min 4: 7 Burpees

C) WOD

12 Min Amrap:

2 Bar Mups
4 HSPU
8 Kb Swings 45/35

*6 Pullups then 6 Dips for scaling mups