WoD for January 2nd, 2018

Group Warm-up
Ring around the PVC

Members have a PVC pipe in a circle around the coach. The coach calls left right and members catch the PVC pipe in next to them in the direction called by the coach. Move out as you go along.

Strength
5 X 5 BENCH PRESS
In 15′, do 5 sets of 5 reps, Should be around 70-75% of 1RM

Daily WoD
SEMI UP/DOWN CHIPPER
9 C2B pull ups a) Pull-ups b) aided
15 kb swings (1.5/1.0pd) a) 1/.75 b) .75/.5
21 Air Squats
18 pull ups a) aided
30 kb swings
42 Air Squats
9 C2B pull ups
15 kb swings
21 Air Squats

Mobility
Roll Posterior / Lats / Quads
Lax Chest and Shoulders

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