Workout For Wed Jan 17, 2018 (3554635)

Don't forget to sign up for SuperFit Championships January 27th and 28th.
GOALS BOARD!! 5-6 short and long term goals for the year.

**Mobility**

1. Mid back roll out 2. Hamstring Smash 3. Glute Smash 4. Bridge Hold

**Dynamics**
2 Rounds:
200m TrueForm
20 walking lunges
12 Wall Balls
10 Leg kicks(Each Leg)

Total Weight

5x3Dead Lift (75%)

1xMax Effort (60%)

Rounds and Reps

18min AMRAP: (With Vest)
200m run
10 DB Cleans
10 DB Thrusters
10 pullups
12min AMRAP: :45 ON :15 OFF
1) Bike
2) Row
3) Ski
4) Run

6x5 weighted Pullups
6x5 Weighted Dips

Total Weight

hang power clean + power clean + hang squat clean