WOD-1/23/18

January 23, 2018


Warm-up
3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats
2 rounds:


• 30 sec Couch Stretch 


• 30 sec Pike


• 30 sec Straddle
• 30 sec Pec Stretch

Strength


10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk
Start 50% to finish at 80%.

Conditioning


4 rounds :


• 8 Shoulder to over head 115/75


• 10 Box Jumps 24/20


• 5 Hand Stand push ups


• 200 meter run

Burn out:
Core


3 rounds:


• 10 Hollow Rocks W/Plate 25/15


• 10 Russian twists W/Plate 25/15 

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