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1/4/2019

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Warm up – 10 min: 

  • 10 PVC Pass Throughs + 30 sec Archer/side
  • 10 Pause Goblet Squats
  • 8 Eccentric ankle dorsiflexion/side
  • 10 Powell Raise/arm

Strength: 

  • KB Step Ups 3×8/Leg
  • DB Bench Press 3×10
  • Bent Over Row 3×10

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 3 DB Thrusters
  • 3 Cals on Machine
  • 6 DB Thrusters
  • 6 Cals
  • Continue adding 3 reps/round