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Monday January 28, 2018

27
Jan

Monday January 28, 2018

Warm up- https://youtu.be/XF5LLh7kmfk

10-15 wrist circles

10-15 elbow circles each direction

10-15 bear hugs

10-15 over and back

10-15 freestyle bounce

10-15 arm circles each direction

10-15 truck twists each direction

10-15 bow and bend

10-15 leg swings

10-15 deadlifts with empty bar

10-15 push press with empty bar

Begin warming up to starting percentage

Strength: 15min

*partner up to save equipment and space

Deadlift

5 Sets of 2 starting around 70%

Build to a Heavy Set.

Push Press

5 Sets of 2 starting around 70%

Build to a Heavy Set.

WOD- 20min cap

“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell Facing Burpees

9 Push Jerks (135/95)

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