January 24, 2017 

January 24, 2017

Warm Up-

500m Row

3 RNFT

5 Pushups, 7 Sit-Ups, 9 Banded Good Mornings

Followed by:

10 Wall Therapy Squats + 10 Warrior Squats

Burgener Warm Up w empty Barbell x 1 Round

Strength-

Every 90 seconds for 6 Sets, Alternating movements each Set:

Power Snatch

Overhead Squat

Rep Scheme for both movements: 3-3-2-2-1-1

*2 Bars.  OHS from the rack, record both weights!

**Each Movement done within its own 90 Seconds.  Decrease reps across Sets.

WOD-

5 RFT:

9 Push Press 115/75, 135/95

12 Toes 2 Bar

15 Box Jumps 24/20″