January 17, 2017 

January 17, 2017

Warm Up-

1 Lap + 2 Minutes Light Turkish Get Ups (35/26)

2 RNFT:

10 Barbell Strict Press

5/side Spiderman w reach

10 Push Ups

:30/arm Banded Shoulder Stretch

Strength-

Every 2-1/2 Minutes, Push Press:

10-8-6-4-2 Reps

*After each Set of Push Press, super set with 5 Bent over Row (AHAP)

**For Push Press, start at 50% of 1RM Jerk, & build to heavy 2

WOD-

Every Minute on the Minute for 12 Minutes:

Even: 15/12 Cal Row

Odd: 30 seconds Max HSPU’s

Record Total HSPU’s

*Record Cal number (not total Cals)