Wednesday January 6, 2021

“You Can Have It All”

Primer: 3 Rds
2 Minute Row
30 Ft Duck Walk
30 Ft Bear Crawl
10 Down Dog to Push Ups
5 Tuck Jumps

Mobility:
90s PVC Pause OHS On A Plate 

Technique / Strength
5x 
Squat Snatch + 1 Pause OHS (10s Pause)
Climb Build 

WOD: Grimace 
21-15-9 of
Overhead Squats @ 95/65
Toes To bar 

Directly Into

15-12-9
Thrusters @ 95/65
Chest to bar Pull Ups 

Scaled:
21-15-9 – 
Front Squats or Single Arm DB OH Lunges @ 50/35
V-Ups 

Directly into 

15-12-9 
Thrusters @ 65/45 
KB Swings @ 53/35

12 Minute Time Cap 

BulletProof Shoulders
21-15-9
Single Arm KB OH Lunges @ 53/35
Tuck Ups 

Directly into 

15-12-9 
KB Goblet Squats
Russian KB Swings