Tuesday 1.18.22

WARMUP

10 min AMRAP

5 Push-up Scap Retractions

5 Ring Rows

5 Pull-up Scap Retractions

3 Kip Swings

10 light DB Snatch

Then…

1:00 Lying Shoulder T Stretch

:30 Banded Shoulder Distraction

STRENGTH

DB Bench Press

3×10

DB Bent Rows

3×10

DB Bent Reverse Flys

3×10

WOD

AMRAP 12 min

20 Alt DB Snatch 50/35 35/25

10 Pullups

Rx+ Buy In – 50’ Handstand Walk

*Goal: 5+ Rounds

OPTIONAL POST WOD

Midline: 2-3 Rounds:

:20 Plank

:20 Plank Jack

:20 Seesaw Plank

:30 rest

5 Hanging Knee Raises

4 Hanging Leg Raises

3 Strict T2B

Rest as needed between sets