January 11, 2017

Warm Up-

Row 500 Meters

10 Spiderman w Reach

10 Slow Air Squats

10 Walkouts (Wide Stance Inchworm w Push Up)

10 Fast Air Squats

Then:

2 Rounds w Barbell-

5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk

 

WOD-

30-20-10:

Pull Ups

Box Jumps 24/20

*200m Run after each set of Box Jumps

Straight into:

30-20-10:

Shoulder to Overhead 115/75, 135/95

Jumping Lunges (each leg counts as 1 Rep)

200m Run

For Total Time!

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282