Thursday 1/9/19

Warm up: For quality
5 Beat swings
5 Air squats
1 Inch work
4 Hanging leg raises
4 HR push ups
1 Inchworm
3 KTB
3 Squat Thrusts
1 Inchworm
2 TTB
2 Burpees
1 Inchworm

Strength (after WOD): Superset 3 x 10 ea
A1) Single arm bench press
A2) Single arm ring row

WOD (Performed first): For time – 21, 15, 9
Burpees
TTB

Accessory: 3 x 30 sec ea
Shoulder mobility reach
Pec stretch