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THURSDAY 160121

Warm-up:

Run or Row

Crossover Symmetry

10 push ups

bear crawl down

backwards bear crawl back

burpee broad jumps down

inch worms back

handstand practice

 

Strength:

Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

 

WoD:

Against a 2-minute running clock, complete:

250 Meter Row

Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

 

Mobility:

mash triceps on collar of racked barbell

mash lats

lax to shoulders

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