Friday, Feb. 9th, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

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

Work Up to a Heavy 3 Rep
BHN Push Press

C) WOD

5 RFT:

21 Air Squats
15 Pushups
9 Alternating Dumbbell Snatches 50/35