Thursday, Jan. 18th, 2018

 

A) Warm Up

200 Meter Run

Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl

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: 4 HSPU
Min 2: 25 Dubs or 50 Singles
Min 3: :40 Hold Plank
Min 4: 10 Bent over Rows 50/35 (5 each arm)

C) WOD

2 RFT:

400m Run
30 Thrusters 65/45