Wednesday January 3, 2018

Warm Up
:30's
Jumping Jacks
Active Spiderman
Active Sampson
Push Up 2 down dog
Air Squat
+
Booty Band
+
Empty BB Warm Up

Mobility
Wrist Stretch
Squat Hold

Strength
3 Position Squat Clean (Above the knee, below the knee, ground)
*Work up to a heavy Complex

WOD
3RFT
15 Pull Up
12 Lateral Burpee
9 Squat Clean 135/95 or 95/65