Monday January 19, 2015 

Monday January 19, 2015

Warm Up-

1 Lap

2RFQ:

10 Barbell Front Squats

:30 Glute Bridge

10 Push Jerks

:30 Handstand/Push Up Plank Hold

Midline-

90 seconds Hollow Rocks (rest in Superman position)

Strength-

10″ Ping Pong (Alternate Movements)

5 x 3 Dead Lift 75-80%

5 x 7 Push Jerk 65-70%

WOD-

6 Shoulder to OH 115/75

9 Dead Lift

12 Box Jumps 24/20″

10″ AMRAP

*Stepping down on Box Jumps Recommended