WOD

January 23, 2017

 

 

Warmup
500m Row 
10 Strict T2B
30 GHD Situps
40 Walking Lunges
10 Ring Dips
Supermans 
Skin the Cat
Foam Roll

Skill
4 Rds
10 Strict Pullups
20 Hollow Rocks
10 Ring Dips
20 GHD Back Extensions

WOD
For time:
(0:00-7:00)
21-15-9
Hang Cleans (115/75)
Hand Release Pushups 
(9:00-14:00)
15-12-9
Front Squats 
Burpees



 

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