Thursday, October 10

Warm Up:

:30 Seconds

Active Samson

Active Spider-Man

Air squats

Push up to down dog

Pigeon Pose

Mountain Climbers

Child’s pose

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian deadlifts

5 front squat

SWOD:

Push jerk

Build to moderate 5

WOD:

12′ AMRAP

20 x Box Jump Overs (24/20)

12 x Push Jerks (115/80)

20 x Wall Balls (20/14)

12 x Hang Power Cleans (115/80)