1.6.17

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 PVC good mornings
10 lunges with rotation
10 air squats

Group warm-up
5 inchworm walk outs
10 leg swings
10 groiners
5 downward dog to cobra transitions
20 lat pull downs
:30 hollow hold
:30 superman hold

Benchmark FRIDAY

"CrossFit Open Workout 12.4/13.3"
12 min AMRAP
150 Wall balls 20/14
90 Double Unders
30 Ring Muscle Ups
*Scale Muscle ups with 30 pull-ups (try chest to bar if you can)