Tues – 1/10/19

Warm Up

  • 30 sec Row – Hips & Arms (Legs Locked)
  • 5 each leg lateral box stepups
  • 5 Barbell/BS Good mornings
  • 5 BB/BS Elbow rotations
  • 5 BB/BS Back Squats
  • 30 sec Legs & Hips (Arms Locked)
  • 10 Box facing step Ups
  • 5 BB/BS Romanian Dead lifts
  • 5 Front squats
  • 30 sec Full Stroke row
  • 10 Box Jumps (Step Down)

Mobility

  • Front rack stretch
  • Wrist stretch
  • Drop ankle stretch

Work out Prep

  • Power Clean
  • Burpee Box Jump overs

WOD – “Ecode” – For Rnds/Reps

3 x AMRAP 4: 
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (40/30)
27/21 Cal Row

Options
Burpee Step overs
Reduce weight

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