1/27 

Warm Up:

400 m Run / 500 m Row

20 Arm Circles (fwd & bk)

20 GHD Sit Ups

20 Air Squats

Dynamic Stretching

  

Strength:

15 Minutes

Press, Push Press, Push Jerk, Split Jerk

Max out on each lift and move to next one

 

WOD

For Time:

21-15-12-9-12-15-21

Box Jumps (24/20)
Push Press (95/65)
1 Lap Sprint between each round and at end

 

 

WORKOUT OF THE DAY