Wednesday, January 10, 2018

Tuesday, January 9, 2018
January 8, 2018
Thursday, January 11, 2018
January 10, 2018

Wednesday, January 10, 2018

Announcements:
The Lurong Challenge begins next week!
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”
…Please sign up in RhinoFit ⇑

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Warm-up:
Run 200 meters
30 Dynamic calf stretches
10 GHD or ABMAT Sit-ups (set up your dumbbells as needed)
10 Banded Good mornings 
5-10 Ring Dips (set up your rings/share with a partner as needed)
Dynamic Supine scorpion
Foam Roll

Skills:
The Rope Climb
Practice this skill with a partner…use your legs to stand!
The Deadlift
Warm up to your working weight

WOD:
4 Rounds for time…
21 Deadlifts 95/135#
15 GHD Sit-ups*
9 Ring Dips
1 Rope Climb**

*GHD Sit-ups should only be performed by those with months of experience practicing this movement 
**All Climbers must wear leg protection
Scale GHD Sit-ups to weighted ABMAT Sit-ups
Scale rope climb to a 10′ climb or 6 ring rows

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to child’s pose
Foam Roll

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