20160121

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 5x5

Back Squat 5x5 Use the same weight for each set.

Rest as needed between sets.

Do 5 Pull Ups between each set.

WOD
2x RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more

2 rounds, each round for time, of:

20 Wall Balls

20 Sumo Deadlift High-pulls

20 Box Jumps

20 Push Press

20 Row (calories)s

Rest 3 mins between each round.

6 minute time cap for each round.

Start 2nd round @ 9 minute mark.