January 16, 2019

STRENGTH:

 Part A: 7 Minute EMOM of 8 x Dumbbell bench press

 Part B: 8 Minute EMOM, alternating of 8 x dips and 8 x medball  wall sit ups

WOD: 2 Rounds for time

400 meter run

15 x Air Squats

10 x Toes to bar

5 x Burpees

OLYMPIC LIFTING

STABILIZE: 3 x 8-10 single leg RDL, go light to warm up

STRENGTH: One Rep MAX Deadlift

WOD: 21 – 15 – 9

Kettle Bell Swings

Burpees