30 Jan WOD- Sunday, Jan 31

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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