WOD

Thursday, January 3rd

01/03/2019

WARMUP:

 

3 Rounds:

 

1:30 Row (1:00 moderate/:30 recover)

 

10 DB Sumo DL (workout weight)

 

:20 DB Front Rack Hold (solid rack and midline)

 

10 Up-Downs (no weight)

 

:20 Bar Hang

 

 

 

Extended Warmup:

 

1 Round:

 

9 DB Deficit Pushups

 

9 Ring Rows

 

1 Round:

 

7 DB Up-Downs

 

7 Jumping Negative Pullups

 

1 Round:

 

5 DB Burpees

 

5 Strict Pullups/Movement scale for workout

 

 

 

WORKOUT:
8 ROUNDS FOR TIME:
250m Row
10 DB Burpees (35/25)|(25/15)
5 Strict Pull-ups