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Monday January 25, 2016

**Please show up prior to class to warm up.  We will go right into instruction at the start of class.

Warm Up: 400 m row
pigeon pose
t-spine smash - grab a partner to help you with this.  You'll need someone to block the barbell, or you can use the rig.
hip flexor stretch on the wall
Bully Stretch

Strength: Find a 1 RM OHS

Wod: Partner Wod
100 thrusters (95/65)(75/55)(45/35)
80 burpee box jumps (24/20)
60 bar muscle ups (60 c2b)(80 pull-ups)
60 OHS (95/65)(75/55)(45/35)
80 hang power cleans (155/105)(125/85)(85/55)
100 ghd's (weighted straigh-legged sit-ups)

Earlier Event: January 23
Saturday January 23, 2016
Later Event: January 26
Tuesday January 26, 2016