Friday January 19, 2018

Warm Up
:30
Inch Worm
BW good mornings
Active Sampson
Active Spiderman
Air Squat
Push up to down dog
Slow Sit Ups
+
Empty Bar Warm Up

Strength
Back Rack Walking Lunge
5 sets
Down and Back from rig
* 20 Hollow Rocks between each set

WOD
"Open Prep"
EMOMX10
7 Box Jump Overs AND 7 Bar Facing Burpee
*If 7 & 7 is too high of volume, lower the number to what you are capable of. This should be difficult!