Tues. – Jan 17th

Pre Warm-Up
3rds
10 band pull-apart
10 band row
10 pass thru
+
10 burpee no push-up

 
Warm-Up
Dynamic Shoulders

 
Strength
A.) OTMx16
Min 1: 15 Kipping/Butterfly Pull-Ups
Min 2: 5 MU
Min 3: 10 HSPU
Min 4: 2 Legless Rope Climbs W/ 20lb vest

 
WOD
4RFT
25 KBS @ 70/54
25 Burpees

 
Cool Down
1.) Spend 5min on shoulder mobility
2.) Spend 5min on hip mobility

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