1.16.20 Thursday

Mob:

Folder in Bin Please  =) + Corrective Sheet 

FR: Quads/Hams x2m 

Band Groiner x50

Would you rather be able to bench 500lb or be able to run indefinitely without getting tired?

3 rounds

250m Row

Pike/Wall Walk + 5e Sh Taps 

Skill: Snatch

PVC 1x5 (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

BB 1x5 (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

W/U: 2-3 Sets 

PS + HPS + OHS

50-70%

4 Sets

PS + HPS + OHS

@70-75%

WOD: Flounder

4 Rounds

3:00 On / 3:00 Off

12/9 Cal Row

9 Overhead Squat (95/65)

6 Box Jump (30/24”)

3 HSPU (flat or pad)