WOD-1/9/19

January 9, 2019

8 min warm up and mobility

30 seconds each:
Jumping jacks
Butt kicks
Air squats
Burpees
Samson lunge L
Samson lunge R
Chin-ups
Medball cleans
Arm circles (15 sec fwd, 15 sec bwd)
Ankle rolls (15 seconds each ankle)
Singles
Downdog calf stretch
Pigeon L
Pigeon R
Couch stretch L
Couch stretch R


Strength: Dead Lift
3x2 @ 70% of 1 RM
2x1 @ 80% of 1 RM

25-20-15-10-5
Wall ball shots
Double Unders
Knees to Elbows
KBS 53/35 

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