30 Jan WOD- Sunday, Jan 31

Posted at 20:00h in WOD by

WARM:

    -banded ankles and Banded OH distraction- 1 min each

    1x w/ PVC, then 1x with BB
    3 reps of each:
    Muscle Snatch
    Back rack jerk
    Back rack split jerk
    Pressing SN Bal
    SN bal
    OHS

Strength:

    Find a heavy 5 rep OHS in 15 min

WOD: 6 rds

    30 sec on/off
    Pistols for reps
    rest 30 sec
    Burpees for reps
    rest 30 sec

Finish:

    75 sit-ups for time

Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here

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