January 27, 2016



Between posts – 2X of:

  • burpee broad jump there
  • 5 air squats
  • jog back
  • 10 dowel pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back
b) Strength work:

15 min max.

Superset – 3x of:

  • 8-10 kipping dips (work on your kip efficiency)
  • 10 bent over rows (barbell with as much weight as you can to maintain proper form)

c) WOD:

4 RFT:

20 cal row
10 S2OH (125/85/55)
20 DL (same weight as above)

d) Accessory work:

Ring Swings

e) Recommended Mobility:

Lacrosse ball bottom of feet
Roll Quads
Lat stretch https://www.youtube.com/watch?v=dGfR-qD7V-Y


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