1/22/2014

WARM UP

Stick pass through
Push up
Wall squat
Walking lunge
1 leg hip hinge

BUY IN

Crab walk the floor length 4x

SKILL

Discuss how to tackle the WOD, think efficiency

WOD

Fran

21-15-9

Pull-ups
Thruster 95#

TRAVEL WOD

Complete the WOD if you have the proper equipment or
Pick a WOD from the "Travel WOD" tab and complete it

CASH OUT

Double Tabata (16 rounds of 20 sec work 10 sec rest)
Sit up and mountain climbers

MOBILITY

Lats and L/S