WOD

Friday, January 12th

01/12/2018

 

Warmup:

5:00 Rowing

-then-

Team Couch Stretch

-then-

3x through:

  • 5 Pushups
  • 5 Abmat Situps
  • 5 Ring Rows/Strict Pullups

Skill:

4 sets of the following complex:

  • 30ft DB Walking Lunges + 10 DB Push Press + 30ft DB Walking Lunges + 10 DB Push Press

*rest as needed between sets*

WOD:

Every 5 minutes for 20 minutes perform:

  • 21/15 Calorie Row
  • 15 Toes to Bar
  • 9 Power Cleans (135/95)

Cool Down:

  • 3X10 DB Hammer Curl