1/11/2019

1/10/2019
January 9, 2019
1/14/2019
January 13, 2019

W.U. As a group 10 min clock

  • 4 Mins Foam Rolling (coaches choice)
  • 2 Mins Pigeon
  • 2 Mins Hip Opener/Quad ext
  • 2 Mins ankle mobility

W.O.D 30 Min Clock, for time complete in any order

  • 50 x Cals on Rower
  • 50 x Power Cleans 75/55
  • 50 x Walking Lunges
  • 150 x DU’s
  • 50 x Pullups
  • 50 x Pushups
  • 50 x SDL/HP 75/55
  • 150 x Lateral Jumps over bar
  • 50 x Plate Burpees 45#
  • 50 x Handstand Pushups