Monday, January 8th WOD

Warm up:  1,000m row followed by 1 minute jump rope, 10 Curtis P’s (PVC or bar), 10 push ups and 10 tight arch to hollow (rig)

Banded Mobility:

Wrist, lat, tricep, shoulder, ankles and hips

For time:

10-9-8-7-6-5-4-3-2-1

Thrusters at 135/95, 115/80, 95/65

Toes to bar

Score is total time to complete

Rest 5 minutes then complete:

50-50-50-50-50

DU’s

10-10-10-10-10

Burpees

Score is total time to complete

Post:  Group stretch

-Sampson, pigeon, down dog 1 minute each