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01.03.17

3
Jan

01.03.17

Warm Up:
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
then…

batwings

2 sets of
Bat wings x 5 reps pausing for :05 at the top
Band pull apart x 10 reps

Skill: push press + push jerk
8:00 EMOM
1 rep push press + 1 rep push jerk

WOD:
15:00 EMOM
Min 1: 10 x thrusters 75/55
Min 2: 8 x C2B pull ups
Min 3: 8 x burpee box jump overs

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