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
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