160129

**Announcements:
• This Saturday at 9am will be a wod for Tali & Kenny’s Send off. For “knocked-up” bring saran wrap to wrap a medball around your belly and see what it’s like to lift whilst pregnant!
• Sam Allen is competing this weekend in the NorCal Masters competition in the Bay Area! Wish him luck!

Pre-Wod:
12 min AMRAP:
30 Dubz
4 Strict Pull-Up
5 WallBall
6 Alt Lateral Lunge
7 KB Swing
8 Alt. Mountain Climbers (Hip Circles)
9 WallBall
10 Strict Pull-Up
11 WallBall
12 Handstand Shoulder Taps

2 Minutes: Hip Flexion Archetype
50 PVC Passthrough

Workout of the day for Friday, January 29th, 2016:
E2MOM for 6 sets (12 min)*:
Snatch + 2 Overhead Squat
*Build each set

10 Rounds (15 min cap):
1 Backsquat @ 80-90% 1RM
20 Air Squats
3 Muscle-Ups (Sub 6 Strict C2B)

Sweat Sessions Workout for Friday, January 29th, 2016:
DB Thruster
Ring Row (or pull-up)
Push-Up
Wallball
Dubz