Friday - All classes are a go!

January 5, 2018

Warmup
500m Row 
Squat Therapy
Good Mornings
1:00m PLank 
Foam Roll

Skill
20m EMOM
1 -50  Double Unders 

2 - 12 Burpees 
3 - Farmers Carry down, back, down 1.5/1
4 - 15/12 Cals on Bike 

 

WOD

3 rds
30 Alt DB Snatch 
20 Box jump Overs 24/20
10 DB OHS (10 with each arm/ 20 front squats with DB) 
 

 

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