Wednesday, January 13th

Warm-up/5Min AMRAP
10 Jumping Squats
10 Pigeon w/ T Frams reach (split per side)
10 Seated Banded Row
10 Glute-Hip Bridges
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
*Add weight if possible.
WOD
10 Min AMRAP:
1 Devil Press (40/25)
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters
….add one rep every time you come back to that movement
*Goal is to get to the 10-12 rep set.
*Can go 45/30 for weight if you think a member will NOT be challenged by the weight but there is no need to go heavier if unable to meet the goal.