January 13, 2017

January 13, 2017

dynamic :

5 minute clock :

a) 200 meter run 

b) duck walk - length of room + back

c) pushups x 7


mobility :

a) banded hip distraction 


front squat - 12 minute clock. build to a heavy single for the day. 


for time :

5-4-3-2-1 of :

thrusters (95/65)

handstand pushups 


rest 6 minutes 


for time :

5-4-3-2-1 of :

deadlifts (205/155)

burpee over bar

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