January 9, 2018

Warm up:
2min jump rope
2min foam roll lowerbody
x1
8/8 band step LT/RT
:20sec HS hold
8 KB DL (KB betw feet)
x2

Strength:
8/8 Half Kneeling Arnold Press
rest 1min
5 Good Mornings
rest 1min
x4

WOD:
2:30min clock
400m run
remaining time DB Push Press
REST 2:30 min
2:30min clock
400m run
remaining time Box Jumps 20”
REST 2:30
2:30min clock
400m run
remaining time Push ups
REST 2:30
2:30min clock
400m run
remaining time Burpee to target

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