Thursday Jan. 21, 2021

Warm Up
Mobility:  Banded Shoulder Distraction 1:00/Side
10 x Wall Slides  

2 Rounds:
8 Banded Pallof Press https://www.youtube.com/watch?v=KJW7r81Ff4U
8 Air Squats
8 Russian KBS
8 Jumping Lunges 

Strength/Skill
Push Press:
5x2 

WOD 
AMRAP 22
50/35 Cal Row/Bike
40 DB Box Step Ups
30 Kb Swings
20 WB Overhead Walking Lunges
10 Dips 

F: 40/28 Cals; 30 Unweighted step ups; 20 Swings; 10 Lunges; 5 Box Dips
P1: 50/35; 55/35; 20/14; Ring Dips
P2: 40/25; 45/25; 20/14; Ring or Matador Dips
C: 50/35; 70/55; Single Arm Alt. DB OH Walking Lunges (10 each arm); Ring/bar MU 

Post-WOD Cooldown/Mobility (optional)
OH Squat on Wall https://www.youtube.com/watch?v=x7BDlfCDowM