WOD

January 21, 2018

Warmup 
1:00m Bike
15 Chin Ups 
30 Russian Twists
30 GHD Back Extensions

Skill
250m x 3 (all out sprint) rest 1:1

 

WOD

Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
20 Weighted front rack lunge steps, 115/75
16 Toes to bars
8 Power Cleans, 115/75
Then, 2 rounds of:
20 Weighted front rack lunge steps, 115/75
8 Bar Muscle-ups (16 Pullups)
8 Power Cleans, 115/75

 

 

 

 

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