WOD-1/8/20

January 8, 2020

Warmup:

16 lunges
16 grasshoppers
14 Pike Push ups 
12 wall circles (6 each side)
11 good mornings 
10 inchworms with 1 push-up
10 Passthroughs 

Skill: Shoulder Press
Strength: Shoulder press
1x5 @ 60% of 1 RM
3x3 @ 70
2x2 @ 80
2x1 @ 90

Core
 3 rounds:


• 10 Leg levers
• 10 Dragonflies
Conditioning


21-15-9 reps
• Ring Dips
• KB Snatch 53/35
• Box Jump Over 24/20

Cash out:

4x10 DB Strict Press
4x10 DB Row
3x10 DB horizontal and lateral raise 

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