Saturday, 4 January WOD

Warm up:

3 rounds for quality

  • 5 strict pull-ups
  • 5 GHD sit-ups
  • 20 empty bar deadlifts

Strength:

Power Clean

5-5-5, 3-3-3, 1-1-1-1-1

Increase weight after each set. Form over weight!!

Metcon:

Partner WOD: Each partner completes each movement before moving on.

30 Min AMRAP of:

  • 20 Cal Row
  • 10 Toes to Bar
  • 400m Run
  • 20 Wall balls 20/14 lbs 10/9 ft target
  • 200m KB Farmers carry 53/35 lbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s