Friday February 24 2017


-Warm Up-


8 quad thoracic rotations (each side)

8 sumo inchworms with a push-up

8 hips down push-ups

8 alternating shoulder taps


Part 2


2 rounds


8 1-arm high pull (each arm)

8 Jumping squats

20m 1 arm overhead carry(each arm)


Part 3


2 rounds


10 alternating DB snatches

5 burpee box jumps


First round steady Pace feeling it out


Second round max effort




burpee box jumps 

DB snatch 




Open WOD 17.1

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