Mon 2/9/19

Warm Up

  • 5 Barbell Good Mornings
  • Active Spidermans (5 breathes each side)
  • 5 Barbell Elbow Rotations each side
  • 5 Breathes Front Plank
  • 5 Barbell Strict Press & Reach
  • 10 Shoulder taps
  • 5 Barbell Front Squats
  • 10 Mountain climbers

Mobility

  • 1 Min Ankle Stretch
  • 1 Min Front Rack Stretch
  • 30 Sec Wrist stretch

Movement Prep

  • Burpee – 4 Step Up Burpee/4 Jump Up Burpee
  • Thruster – 5 Front Squat/5 Press and reach/ 5 Thrusters

WOD “Dive Bar” – For Time

For Time: 
800 Meter Run (1km Row or Bike 55/40Cal)
50 Barbell Thrusters (20/15)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (20/15)

*Scaling Option 1
Reduce reps to 1/2

*Fitness Option
Reduce Reps to 1/2
Use Dumbells

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