Thursday 1-19-23

Get your Sweatshirt and Thermal Order in! 

Warm Up:
Run 400m
EMOM for 5 Min 
5 Push Ups 
12 Sit Ups 

Skill:
2 Rounds 
Bear Crawl to End of building and back... it's not that bad 😉
12 Jefferson Curls (Slooooooow)
12 Pull Lat Pull Overs on Bench (light... and slow)

WOD:
21-15-9-6 Reps for time of:
SA DB Hang Clean and Jerk (each arm) (50/35#)
Burpee Box Jumps (24./20")
Run 200m between sets and after 6's (4 runs total)