Tuesday January 2, 2018

Warm Up
:30 seconds
easy row
active spiderman

medium row
push up to down dog

fast row
air squats
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Squat Hold
+
Movement Prep and teaching for all movements in WOD

WOD
For Time
27-21-15-9
Wall Ball 20/14
KB High Pull 53/35
Box Jump 24/20
Shoulder to overhead 75/55
Cal Row