WOD for 1/17/17

Warm up: 5 Minutes Cardio/Dynamic Warm up/Shoulder mobility

Mobility: 10 Minute mobility of Shoulders, hips, ankles

Strength: 15 Min EMOM
1st Min – Calorie Row (rx+20, rx 15, scaled 10)
2nd Min – 1 Hang Snatch into 6 Overhead Squats (95/65)
3rd Min- 8 Banded Jumps

Part B: 15 Minute AMRAP
2-4-6-8-10…
GHD Sit ups
KB Snatches (53/35) Scaled DB or 35/26
Box Jumps (24/20) Scaled step ups

20 DU after each number/round

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