Pre-Wod:
*Rotate Through Crossover Symmetry
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
5 Strict Pull-Up
30 Dubz
5 Strict Pull-Up
4 Lateral Lunge
30 PVC Passthrough
20 KB Box Step-Up
1 Round Side-Butt
8 Mountain Climbers (Hip Opener)
Partner Thoracic Stretch
2 Minutes: Handstand Kick-Up
Workout of the day for Friday, January 8th, 2016:
A.
5 Rounds:
20 Dumbell Hang Snatch (Heavy)
1 Rope Climb (Sub 4 Strict Pull-Up)
60 Dubz
1 Rope Climb (Sub 4 Strict Pull-Up)
B.
5 Rounds (With a partner):
1 min Weighted Plank
15 Weighted Sit-Up