Monday, January 28

Warm Up:

:30 Seconds

Easy Run

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Run

Active Spidermans

Plate Ground to Overhead

Faster Run

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

Front Rack Stretch – 1:00

Squat Hold – 1:00

SWOD:

Front Squats

Build to heavy 3

WOD:

5′ AMRAP

Buy In: 400m Run

Then…

27 Thrusters (115/80)

27 Chest 2 Bar Pull Ups

5′ Rest

5′ AMRAP

Buy In: 300m Run

Then…

21 Thrusters (95/65)

21 Toes 2 Bar

5′ Rest

5′ AMRAP

Buy In: 200m Run

Then…

15 Thrusters (75/55)

15 Pull Ups

Xpress:

27-21-15-9

Burpee Box Jump Overs

Wall Balls (20/14)