Wednesday, January 5
WOD
Warm-up:
10 Passthrough
5 Pushup
10 Hollow rock
5 Yoga pushup
10 Superman
10 Lat pull
5 Strict press
5 Push press
5 Push jerk
5 Knee raise
1 Wall walk up
4 T2B
3 Pullup
2 C2B
1 BMU or 2 Ring dip
WOD:
2 minute AMReP of Wall walk up
then
10 Bar Muscle-up or 20 Ring Dip
20 Single DB OH reverse lunge (Rx-50/35#, Scaled I-35/25, Scaled II- 25/15, Scaled III-15/7.5)
25 Chest to bar pullup (Chin over bar or jumping)
20 S2O (Rx-135/95, Scaled I- 105/75, Scaled II-85/55, Scaled III- 65/40)
40 T2B
20 S2O
25 Chest to bar pullup
20 20 Single DB OH reverse lunge (Rx-50/35#, Scaled I-35/25, Scaled II- 25/15, Scaled III-15/7.5)
10 Bar Muscle-up
*24 minute cap.
Mobility:
1:00 Archer
1:00 Eagle
