150105

Pre-Wod:
A.
Dynamic + hamstring Mobility, Squat Routine 2.0, & wrist mobility

B.
6 Rounds of Interval Burpee to a Metronome.
1st Round: 5 @ 50 tempo
5 x 60, 5 x 72, 5 x 92, 5 x 120, 5 x 152, 5 x 172

C.
Scap. Stability:
15 second Y Hold (each side)
8 Scap Push-Ups
8 Scap Pull-Ups
Partner Y’s & W’s

Workout of the day for Monday, January 5th, 2015:

In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Post-Wod (If time permits, or on your own):
A.
Handstand Walk Ladder (12 min cap)
1 meter HS walk, 2 Meter HS Walk, 3 Meter HS Walk, etc.
Come down in between and rest 45 seconds between rounds.
Go as far as you can in the ladder. You are allowed 2 fails.

B.
3 Rounds:
Max Effort Strict Chest-2-Bar, emphasis on Hollow Body & False Grip
1 minute each side Super-Couch stretch
30 seconds each side couch stretch for shoulders

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