Wednesday 1/29/20

SKILL/ Extended Warm up

EMOM 9

Min 1: :30 sec of crossover symmetry drills

Min 2: :30 L-Sit or variation

Min 3: :30 Active Shoulder Hang from bar

WOD:

50 Push Press 95/65#

50 DB or KB Box Step Up 35/20# 24/20”

50/40 Cal Row

50 Wall Balls 20/14#

Rest 5 min 

Then complete….

50 Wall Balls 20/14#

50/40 Cal Row

50 DB or KB Box Step Up 35/20# 24/20”

50 Push Press 95/65#

30 Min Time Cap (12 minute cap per workout)