Thursday’s WOD – January 7th

DAY FOUR/ THURSDAY 1/7/2016
Warm-up:
Junkyard Dog

Mobility & Dynamics 
Trainers Standard
Mobility Work:
Squat therapy (by CrossFit Invictus):
Russian Baby Makers
1 x 5
Hawaiian Squats
1 x 6
Rack Assisted Squat Therapy
1 x 5
Weightlifting:
8 Minute EMOM:
x2 Turkish Get-up 

WOD Demo/ Mechanics/ Skill:
Pull-ups
Sit-ups (butterfly)

WOD:
CAT ONE:
3 rounds, 30 secs per station, of:
Pull-up
Sit-up (butterfly)
Push-up
Air Squat
Rest 1 Min

CAT TWO:
3 rounds, 30 secs per station, of:
Pull-up
Sit-up (butterfly)
Push-up
Air Squat
Rest 1 Min

CAT THREE:
3 rounds, 30 secs per station, of:
Pull-up (band okay)
Sit-up (butterfly)
Push-up
Air Squat
Rest 1 Min

CAT FOUR:
3 rounds, 30 secs per station, of:
Pull-up (jumping)
Sit-up (butterfly)
Push-up (knees ok)
Air Squat
Rest 1 Min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.