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