Thursday, January 9

30 Seconds

Box Step-ups

Soldier kicks

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

KB Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

KB Strict Press

Inchworm to Push-up

*Performed at Low Box Height

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Pausing Push Jerk

Heavy Set of 2

*2 Second Pause in Dip & Catch

WOD:

On the 3:00 x 5 Rounds:

15 KB Swings (53/35)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk

*score is push jerk weight