January 2, 2017

Happy New Year!  I hope everybody had the opportunity to ring in the new year with loved ones and is ready to rock 2017!  Let’s get our minds right and set ourselves up for success starting now.

Warm Up:
Squat Prep
Then
4rds
20 Double Unders
10 Scap Retractions
8 Pause Goblet Squats (:03)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 @ 80%
*All %’s based off of 1RM

WOD:
“Commencement”
5rds
5/5 DB Step Lunges (AHAP*)
20 Double Unders
10 Pullups
Rest :60
*Lunges should be UB