Tuesday January 5th, 2016

Warm Up:

Complete 2 rounds of these exercises:
10 Slow and low air squats (perfect form)
20 ft Spiderman lunge
5 Jumping pull-ups
10 Sots press (PVC or bar)
12 Wall squats

Mobility: **This is something you can do at home or post wod
Couch stretch - hip opener: 4 minutes each hip (8 minutes total)
Hip busters: 2 minutes


Strength: Back Squat 4x1 @ 90% of 1RM

Wod: 10 min AMRAP
- 3 squat cleans (185/125)(155/105)(115/75)
- 4 Shoulder to Overhead (185/125)(155/105)(115/75)
- 5 Chest To Bar Pull-ups (10 pull-ups)

*Beginners have POWER cleans instead of squat cleans