Thursday, January 21st

Warm-up
20-16-12
Jumping Jacks
Plank Walks
Scorpion Stretch (dynamic alternating)
Alternating Single Leg V-ups
Strength
3 Sets of the Following Superset:
10 Strict Pull Ups (Rings or Rig)(can be broken up)
30 Banded Bicep Curls
Rest 1 min between sets
then:
3 Sets of the Following Superset:
15 DB Floor Press (AHAP)
30 Banded OH Tricep Extension
*Rest 1 min between sets
WOD
16 min AMRAP:
10 Hang Power Cleans (115/75)
8 S2OH (115/75)
6 Front Squats (115/75)
4 Clusters (115/75)
*Choose a weight that you can try to move through a round without stopping and resting, trying to rest after a round is complete.

Share This Workout!