WOD

January 22, 2017

Warmup
500m Row
Good Mornings
Squat Therapy
30 GHD Situps 
10 Ring Pullups
1:00m Plank
20 Ring Dips
Foam Roll

Skill
Take 15 minutes to establish a heavy complex of:
1 Power clean
1 Hang clean

WOD
30 Wall Balls 
30 Box jumps 30/24
30 T2B
20 Wall balls 
20 Box jumps
20 T2B
10 Wall balls 
10 Box jumps
10 T2B

 

 

Challenge WOD
5 rds 
10 Strict Pullups
10 Ring Dips 

 

 

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