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FRIDAY | 05.01.2020

WARMUP:

  • 2 x 1MIN samson stretch with overhead squat and side-to-side twists

  • 10ea lying leg swing

  • 10ea lying leg crossover

  • 5 roll over V-sit

  • 10 spiderman

  • 2 x 10 alt. single leg RDL's

  • 2 x 10 bent over rows

  • 2 x 10 single leg glute bridges ea. leg

  • 10 V-ups

  • 2 x 200m sprint

  • 2 x 30 high knees + 30 buttkickers + 10 broad jumps

  • 2 x 5 ea. muscle clean + bent over row

  • Burgener warm-up (9mins)

6 x 2MIN AMRAP:

  • 6 deadlifts 95/65

  • 6 hang power cleans 95/65

  • 6 box jumps 24"/20"

REST 1MIN after every 2MINS and pick up from where you left off after each REST period.


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX

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