Friday, Feb. 2nd, 2018

 

A) Warm Up

250m Row

Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
“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: :30 Hollow Hold

C) WOD

4 RFT:

21 Deadlifts 135/95
15 Box Jump Overs 24/20
9 Push Jerks 135/95