WOD

Thursday, January 11th

01/11/2018

Warmup:

 

3x through:

 

  • 400m Run/Row
  • 8 BB Good Mornings
  • 16 Plate OH Lunges
  • 8 Hanging Knee Raises

 

Skill:

Superset the following until complete:

 

  • 2x ME Strict Pull-up
  • 2x ME Kipping/Butterfly Pull-up

 

-then-

 

  • 5x10 ring row
  • 5x8 Single arm DB Row

 

WOD

'Diane'

For Time:

21-15-9

 

  • HSPU
  • Deadllift (225/155)

 

Extra Work:

  • 2X400m Farmer Carry
  • 3x5 Glute Ham Raises