Thursday 5/4/17

Warm Up

 4x’s

15 sec jumping jacks

15 sec squats

15 sec mountain climbers

15 sec lunges

Then 4 mins Mobility (Chest Opener, Frog Stretch (Hip Opener), Couch Stretch

Skill

EMOM x 14 mins

Even: 5 Dips (hardest progression)

Odd: 7 Pull ups (strict as long as possible)

WOD

8 min AMRAP

3 DB Snatch (each arm)

Waiters Walk, right (length of rig)

5 Burpees

Waiters Walk, left (length of rig)

5 Burpees