Tuesday 1/10

CFTR MOBILITY

WARM UP
3rds
10-DB Stiff leg DL
10-Pull up
15 sec HS hold
250m row

WOD A)
STRENGTH
dead lift
3x60%
2x70%
1x75%
3x70%
2x75%
1x80%
then
emom 10 min
3 reps @ 75%

WOD B)
Open wod 13.1
17 min AMRAP
40-burpees
30-snatch (75- 45)
30-burpees
30-snatch (135- 75)
20-burpees
30-snatch (165- 100)
10-burpees
As many snatch as possible (210- 120)

WOD C)
untimed for quality
10 x 15ft. inch worm to hollow sidewalks
then
25 kipping pull up to pause(5 sec)
then
5 x max hold(ring) hanging straddle up holds.