Thursday:  January 9, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Ankle Distraction, 2:00/side

30 Shoulder Swimmers
20 Duck Walk Steps

Then, 2 Rounds of:
15 Empty Bar OH Squats (PVC if needed)
10 Burpees

Strength/Skill(15:00 – 25:00)
Use this time to gather equipment and warm up the movements in the chipper.

WOD(30:00 – 55:00) Strict 25:00 Time Cap

Fitness
For Time
30/24 Calorie Row (or bike)
30 OH Walking Lunges
30 Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Med Ball Cleans
30 Ring Rows
30 Burpees
30 Wall Balls
30 Air Squats

Performance/Competition
For Time
30/24 Calorie Row (or bike)
30 Overhead Squats 95/65lbs
30 Handstand Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Hang Squat Cleans 95/65lbs
30 Chest to Bar Pull Ups
30 Burpees
30 Thrusters 95/65lbs
30 Pistols

Option 2:  75/55lbs on the barbell, ring dips instead of HSPU, regular pull ups instead of C2B, and jumping lunges instead of pistols