Thursday- January 11th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Huggers/Skiers

*Pec Stretch x 10 sec. each (or 5-way shoulder)

*10 PERFECT (full-depth) Wall Squats

A. 3 sets:

Max Unbroken Strict Pull-ups (or 5-6 negative pull-ups)

B. "Chelsea"- EMOM X 30 or "Cindy" - 20min. AMRAP

5 Pull-ups (NO bands! substitute w/ Jumping Pull-ups)

10 Push-ups

15 Air Squats

C. Front Rack Mobility: 5-10 Minutes

Pick 2-4 exercises from this video or MobilityWOD poster