1/19/18

IMG_0092

Warm Up:

2 sets of:
12 Calorie Bike
6ea Single arm KB swings
6ea Upright rows
6ea 1 KB Push-Press + 1 OH Reverse Lunge.
*Do all 6 on 1 side, then switch.
—-
Single Leg Broad Jump x D (L) & B (R)
Burpee Broad Jump x D
—-
2 sets of:
10 Hanging Shrugs
10 Plank Scap Shrugs
5 Air Squats
5 Squat Jumps

Skill, Strength, or Mobility:

A) Deadlift: 4 x 5 increasing, Every 2 Minutes. Start around 70%

B) Deadlift: 3 x 3 across @ 90% of A.  E90Sec

WOD:

9-7-5
Shoulder to Overhead (185/125)
Bar Facing Burpees
-into-
3rds
15 Deadlifts
45 Double Unders

L2: (155/105). 25 double Unders.
L3: (135/85). 15 double Unders
L4: (115/65). 10 double Under attempts.