23 January 2015

20

Warm Up: 3 rounds of 10 passthroughs, 10 good mornings, 10 bottom press, 10 back squats, 10 ohs (pvc or 15# bar)

Strength: Overhead Squats
EMOM 10
3 OHS (from the ground)
WOD:
For time
100 DU
40 Pull Ups
100 DU
40 Shoulder 2 Overhead (75/55)
100 DU
40 Thrusters (75/55)
Cool Down: Lat Smash w Lacrosse Ball for 2 min each side then, Dead Hang from Rig 4x max holds
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