Friday, January 29th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Plank Magic

Plank Hold for Max Time (record you best time now and retest again next week)

2 Rounds of

Plank Scorpion x 20

Plank with Hip Dips x 20

KB Good Mornings x 20

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Practice: Hand Stand with shoulder taps

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Strength: Hang Clean (Power or Squat) 15 x 1

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WOD: For Time

21 Hang Cleans 135/95#

10 Hand Release Pushups

15 Hang Cleans 135/95#

20 Hand Release Pushups

9 Hang Cleans 135/95#

30 Hand Release Pushups

Joe Kusnitz