WOD 190121

1. MOBILITY

  • Banded front rack stretch

  • Yoga L-Sit

2. WARM UP

6 mins:

  • 10-cal row (or other machine)

  • 10 burpees

  • 5 HS wall walks

3. SKILL

12mins (including warm up):

Work up to heaviest complex of:

  • 1 shoulder press, 2 push presses, 3 push jerks

4. WOD

“Dirty 30” — AFAP (20min cap):

  • 30 Box Jumps (24/20")

  • 30 Jumping Pull-Ups

  • 30 KB Swings (16/12)

  • 30 Lunges

  • 30 Knees-to-Elbows

  • 30 DB Push Presses (10/7.5)

  • 30 Supermans

  • 30 WB Shots (9/6)

  • 30 Burpees

  • 30 DUs