Wednesday Jan 12

Good knees to elbows Mike!!!

Group Warmup

Shoulder/wrist Mobility
5 strict pullups or 5 10sec negatives
5 Handstand pushups or 5 15 sec handstand holds
5 ring dips or 5 5 sec negatives
10 burpee broad jumps
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WOD 
Front Squat  (15 mins max)
3-70%
3-80%
3-90 %
1-95%
1-101%
rest 5 mins´╗┐
Amrap 8 mins:
Thruster/pullup ladder  (95/65)
*1,1 2,2 3,3….until the 8 mins is up
Score will be last completed round
Ex.  11,11-95# thrusters
you are allowed to break up reps as needed

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