Monday:  January 6, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose:  1:30/side

30 Squat and Twist
30 Banded Good Mornings
20 Front Rack Elbow Pointers

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat (Last week of the squat cycle – next week we will retest our max)

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 52:00)

Fitness
AMRAP 2 x 3 cycles with 2 minutes rest between
15 Wall Balls
15/12 Calorie Row/Bike/Ski

Performance
AMRAP 2 x 3 cycles with 2 minutes rest between
25 Wall Balls
15/12 Calorie Row/Bike/Ski

Option 2:  75/55lbs on the barbell

Competition
AMRAP 2 x 3 cycles with 2 minutes rest between
20 Dumbbell Thrusters 50/35lbs
15/12 Calorie Row