Wednesday, January 15
“Try not to become a man of success. Rather become a man of value.” - Albert Einstein
Warm-up
2 rounds, not for time, of:
45 seconds of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups
10 kettlebell Russian swings, light/moderate load
Strength/Skill
(Before WOD)
Single Arm DB Row
24-24-24-24 (12L/12R)
(AFTER WOD, if time)
3 RFQ
Front Rack Carries - 100ft
DB Front/Lateral/Bent Over Raises x10
WOD
21-15-9 reps, for time of:
Pull-up
Burpee
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.