20160126

Happy 'Straya Day


Warm Up
500m Row
1 min battle ropes
5 pull overs
Squat routine
2 min shoulder mobility
30 Beat swing (small, fast kips)
Thoracic Extension (hang)
5 Wall Squat


Strength
Front Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

5 Ring Dips between each set.

WOD
AMRAP 12 mins: Rows, Kettlebell Swing (Russian)s and Push-ups

Complete as many rounds as possible in 12 mins of:

Row, 200 m

15 Kettlebell Swing (Russian)s

10 Push-ups