Thursday, February 22, 2018

Friday, February 23, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry, or banded shoulder work. 

Strength: NONE

WOD: Open Workout 18.1
           20 min amrap
           8 toes to bar
           10 single arm dumbbell hang 
                clean and jerk
           14/12 cal row 

You can substitute the dumbbell hang clean and jerks with regular barbell hang clean and jerks. 95/65. 
Also, I know we just did some toes to bar earlier this week. If you need to scale that movement you can opt for 10 sit ups instead. 

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