January 31, 2017

January 31, 2017

dynamic :

4 minute clock :

5 pushups

10 air squats

15 situps 

20 second plank


mobility :

lat band stretch


work :

10 sets, every 1:15 of :

clean and jerk x 1 + 20 double unders


notes :

- start at 50%. build 5-10 lbs every set.

-only 3-4 attempts on double unders.


wod:

for time :

12-10-8-6-4-2 of :
handstand pushups

pullups


notes :

- rx+  = 4/2 deficit hspu + c2b pullups

- scaling - pike pushups + ring rows

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