1.16.20 Thursday

January 16, 2020

 

 

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)

 

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