Monday January 16, 2023

Warmup

1:30 Bike/Row

3 Air Squats + Broad Jump x 3

10/Side OH Press

10/Side Front Raise

10 Mountain Climbers

5 No Pushup Burpee

10 Bird Dog

10 Fire Hydrants

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:30 Downward Dog

10 Downward Dog

:20/Side Couch Stretch

Skill/Strength

Back Squat 3x8

Then, spend some time warming up the barbell for the WOD.

WOD Primer

2 Rounds:

3 Burpees

3 Box Jumps

3 Strict Press (empty bb)

WOD

Burpee Box Jumps

Shoulder to Overhead

4/8/12/16/20

F:  light barbell or double DB

P1:  95/65

P2:  75/55

C:  115/75 or more; jump required