WOD

Saturday, January 13th

01/13/2018

Warmup:

3x through:

• 180ft Farmer Carry
• :30 Dead Hang
• 10 Hang Power Cleans (barbell only)
• 10 Pushups

Skill:

Speed & Agility

1) Perform the following:

• Sprint/Back Pedals
• Box Drills

WOD:

With a partner complete the following:

5 minutes of:

• :30 Partner A Wall Balls (20/14)
• :30 Partner B Wall Balls (20/14)

5 minutes of:

• :30 Partner A KBS (24/16)
• :30 Partner B KBS (24/16)

5 minutes of:

• :30 Partner A Hang Power Cleans (135/95)
• :30 Partner B Hang Power Cleans (135/95)

5 minutes of:

• :30 Partner A Hand Release Pushups
• :30 Partner B Hand Release Pushups