Wednesday, Jan. 17th, 2018

 

A) Warm Up

30 Seconds
Active Samson
Walkouts
Active Spidermans
Air Squats
Active Dive-bombers
Straight Leg Sit-ups

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 5
Back Squats @ 65%

Then

5 x 3
BHN Push Press @ 50%

C) WOD

15 Min Amrap:

15 Toes to Bar
12 Reverse Lunges 95/65
9 Push Press 95/65