Jan 2016

WOD 2016-01-12

“A:
2 sets of:
Hip Circles x 15 reps per side
Peck Smash lacrosse ball x 30 seconds per side
Rack T-Spine Stretch x 20 seconds

B:
4 sets of:
Back Squat @1312 @75% x 3 reps

C:
Every 2 min for 12 min, of:
Split jerk @1211 @60% x 4
* Pause dip

D:
5 set of:
Farmers walk @21/16 Dumbells x 2 lenght of mat
* rest equal amount of time it took to complete the lap “