Friday, January 8th

Warm-up
20-16-10
Mountain Climbers
Banded Good Mornings
Sumo Side Lunges
Banded Seated Row
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
WOD
5 Rounds For Time:
10 Front Squats (115/75)
8 Hang Squat Cleans (115/75)
6 Thrusters (115/75)
Rest 1 min after every round
* 12 min cap
*Goal is to try to go unbroken for every round…so can you hang onto the bar for all 24 reps?

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