Wednesday Jan. 13, 2021

Warm Up
Mobility:  Thread the Needle 1:00/Arm https://www.youtube.com/watch?v=z9rHkuGNjWQ 

2:00 Bike/Row, Then…

10 PVC Pass Throughs
10 Banded OH Press  https://www.youtube.com/watch?v=nwjQIADavj8 

2 Rounds:
10 Air Squat 
10 Dead Bugs https://www.youtube.com/watch?v=QIEoIZFv5mY
10 Glute Bridges
10 Scap Push-ups https://www.youtube.com/watch?v=huGj4aBk9C4 

Strength/Skill
Strict Press
5 x 2 

WOD
On the 4:00 x 5 Rounds (rest remaining)
40 Double Unders
20/15 Cal Row/Bike
10 Front Squats 

F: 30 Single Unders; KB Goblet Squats
P1: 115/75
P2: 30 Double Unders; 95/65
C: 50 Double Unders; 155/105 

Post-WOD Cooldown/Mobility
Calf Stretch 1:00/Side