12/27/18 – 181227

Group Warm up

Group Mobility 

Strength 

Strict press 5×1 – Rest 1:30/2:00 between singles. Build to a heavy single for the day +5/10lbs than previous best!

 

WOD ( Workout of the Day ) 

For time:

20/15 Calorie bike

50 Dumbbell snatch – alternate every rep. Rx 50/35lbs  Rx+ 70/50lbs

30 Pull ups / Rx+ 15 bar muscle ups

20/15 Calorie bike

 

EXTRA: 4 minute barbell bicep smash + 4 minute foam roll – lats. Split the time up, two minutes per side. 

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