190121 – “MLK”

(Compare to 120117, 130121, 140120, 150119, 160118)

Warm up:

Cardio

Mobility

Barbell Warm up

Skill/Strength:

10-5-1-5-10 Front Squat

65%-75%-85%-75%(or more)-65%(or more)

WOD: “MLK”

10 Min AMRAP:

Rx:

4 Muscle ups

6 Lunges (95/65)

8 Kettlebell swings (53/35)

Scaled:

4 Burpee Jumping Pull-ups

6 Goblet Lunges

8 KB Swings

Sport:

4 Muscle ups

6 Lunges (135/95)

8 Kettlebell swings (70/53)

Mobility:

Glute LAX

Ham Floss