Daily WOD 1-15-20

Warm Up

500 row or 400 run

2 x
10 air squats
stork walk out
3 x 1 push up to DD
Lunge back

2 x
10 Empty bar Deadlift
5 good mornings
5 back squats

30 sec hip opener
Thread The Needle
10 Scorpions

Question of The Day

Would you rather have to wear every shirt inside out or every pair of pants backwards?

Strength

Back Squat

3-5 Rounds 5 reps @ 80%

Superset

5 wall rollers (foam roller on wall, stretch and shoulder opener)

WOD

Friday Chipper

30 Deadlift
30 Push Ups
30 DB sit ups
30 Lunges
30 DB Snatches

Every 3 min take a 90 sec rest

Rx 155 / 205, 35 / 53
Rx+ 175 / 225, OH sit ups and Lunges
M 135 / 185