Friday 01-10-19 S

Thursday, January 9, 2020

Warm Up: 

500/400m Row

+

Wall Scapular Wall Slides x 10 reps

Wall Wrist Walks x 10 (down + up = 2) 

Wall Squats/Sit 2 x 30-45 secs  

Mini Wod: 

2 Rounds of:  

8 DB/KB Thrusters 

8 Lateral Hops Over DBs     

-  Run, Row, or Bike 125m  

2 Rounds of:  

8 DB/KB Thrusters 

8 Lateral Hops Over DBs     

 

Skill Work/Movement Prep: 

Barbell Back Squats (off rack) 

Barbell Push Press/Jerk (off ground)  

 

Strength: 

12 Mins of: 
Min 1: 1 Back Squats- Build to a heavy single

Min 2: 5 S2O- Build to heavier than your workout weight
+

Rest 3 Mins 


Workout:
For Time:

100 Double Unders
75 Wall Balls 20/14
50 Back Squats 115/75
25 Shoulder to Overhead 115/75  

- Feel free to sub in HSPUs for the S2O   

 

Finisher: 

1k Row @ easy pace 

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