G WOD 020217
WARM UP
1000m Row / 800m Jog; Then 2 Rounds Of:
10 Plate Ground to OH
10 Plate Turkish Sit Ups
10 Back Extensions
20 Jumping Jacks
MOBILITY & SKILLS
Squat Therapy – Hips – Low Back
CONDITIONING
“JAY”
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bar
9 Burpees
If you have a weight vest wear it.
ACCESSORY WORK
A)Tri-set 1: 3×12-15 each Rest 1:1
DB curl
Standing High Ring Curl
DB hammer curl
B)Tri-set 2: 3×12-15 each Rest 1:1
DB Skullcrushers
Pull Ups Band pushdowns
Box Dips
