January 31, 2017 

January 31, 2017

Warm Up-

2 RNFT:

250m Row

10 Spider-Man w Reach

5 Sumo Stance Walkouts

Then:

Front Rack Mobility

Strength-

EMOTM for 12 Minutes:

Even- Pause Front Squats (2 seconds)

3 x 60%, 3 x 65%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%

Odd- 30 Seconds Max HSPUs

WOD-

Wall Balls 20/14

21-18-15-12-9-6 Reps

Double Unders

100-80-60-40-20-10 Reps (Single Skips x 2)

*Adv= All reps Unbroken