160114

Pre-Wod:
*Rotate Through Crossover Symmetry
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
8 Lateral Lunge
5 Strict Pull-Up
60 Dubz
3 Inch-Worm-Up-Dawg
5 Strict Pull-Up
60 Dubz
2 Inch-Worm-Up-Dawg
5 Strict Pull-Up
60 Dubz
1 Inch-Worm-Up-Dawg
50 PVC Passthrough

Workout of the day for Thursday, january 14th, 2016:
A.
10 Minutes:
Build to a 3-Rep Push Jerk

B.
7 rounds:
7 Power Clean @ 65% 1RM C&J
7 Shoulder-to-Overhead

“After Party”
7 Rounds:
7 Glute Ham Raise
1 Minute Side-Plank, Each Side