January 23, 2017

dynamic :
4 minute clock :
20 sec hollow hold
20 sec superman
12 jump lunges
8 hand release pushups

- scale jump lunges to lunges if needed.

mobility :
- kb hip opening


Back Squat - 5 min wu + 12 min emom. sets listed.

mins 1-4 = 40% x 5 AFAP
mins 5-8 = 50% x 5 AFAP
mins 9-12 = 60% x 5 AFAP


2 sets, individually for time of :
250 meter row
20 burpees

notes :
- score = both sets added together.
- max effort. open intensity.
- 2:30 time cap.
- 5 minute rest.
- scale burpees to
15 or 10 if needed. just won't be considered "rx".
- rx+ = 25 burpees


extra credit :
3 sets of :
5-10 sec l-sit hold + 5-10 toes to bar

notes :
- scaling = 5-10 sec hanging hollow position + 5-10 knees to elbow.