1/5/19 – 190105

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

9 minute AMRAP

3 Hang power cleans Rx 135/95

6 Pull ups *Rx+ Bar muscle up

9 Push ups

REST 3 Minutes 

9 minute AMRAP

12 Sit ups Rx+ GHD

15/12 Calorie row

18 Air squats

REST 1 minute 

8 minutes to establish a heavy single shoulder to overhead – from a rack.

*Score = Total rounds and reps from both workouts + heaviest successful shoulder to overhead.

 

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