Thursday.January 26.2017

Warm Up

 

3 Rounds of: 

2 Mins of Row, Skip, Run, Bike moderate (their choice)

10-15 Squat Therapy 

10 PVC pass throughs 

Burgener Warm Up with PVC Pipe 

 

1. Open Prep 

 

EMOM x 10 Mins 

 

Odd: 5 Unbroken Power Cleans 

Even: 5 Unbroken Shoulder to Overhead 

 

Each round add 1 rep to each so Min 3/4= 6 reps Min 5/6=7 reps etc.....

 

Post WOD 

 

Roll/Smash under arm/lats

 

then 


Accumulate 2 mins hanging from the pull up bar, overhand grip, outside shoulder width, hollow body position