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FRIDAY 160101

Open gym 9:30-11:30
Warm-up:

Run or row

Dislocates

Pull-ups

Bear crawl down

Samson lunges back

Scorpions

Push up

Banded good mornings

Air squats
Strength:

Overhead Squat 3×3 reps
WoD:

21 – 15 – 9..

Deadlifts, 275/185

Box Jumps, 30/24″
Mobility:

Roll posterior

Mad quads

Lad shoulders

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