Wednesday, Jan. 24th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

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

12 Min EMOM:

Min 1: 5 Negative Pullups (5 sec descent)
Min 2: 7 Ring Dips
Min 3: :40 Plank Hold

C) WOD

3 Min Amrap:
21 Overhead Squats 95/65
21 Burpees
Max Calorie Row
Rest 3:00
3 Min Amrap:
18 Overhead Squats 115/75
18 Burpees
Max Calorie Row
Rest 3:00
3 Min Amrap:
15 Overhead Squats 135/95
15 Burpees
Max Calorie Row
Rest 3:00
3 Min Amrap:
12 Overhead Squats 155/105
12 Burpees
Max Calorie Row

*Score is total cals rowed