WOD

January 10, 2018

Warmup
500m row
Good Mornings
30 GHD Situps
Foam Roll

Skill
1 Front Squat + 1 Push Jerk + 1 Split Jerk from rack 
Build In complex

WOD
(0:00-5:00)
ARMAP of 
5 Pullups 
10 Pushups 
15 Squats

(7:00-13:00)
Ascending ladder starting at 5 adding 1 every rd 
Left Arm DB Push press 
Right Arm Db Push press 
DB Walking Lunges 
DB Thrusters (1 db using both hands to extend) 
 

(15:00-20:00)
AMRAP of 
5 Pullups 
10 Situps 
15 Squats 

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