Tuesday, January 2, 2018

Posted by on Jan 2, 2018 in WOD | Comments Off on Tuesday, January 2, 2018

PreWOD – 500m Row

Then

  • 20 Kettlebell Swings
  • 20 Goblet Squats
  • 10 Inch Worms
  • 3 Wall Walks

Barbell Conditioning –

EMOM 10 – 5 Touch & Go Power Clean & Push Jerk. Build up starting at 40% of 1RM

WOD

For time: (20min Cap)

  • 50 Cal Row / 35 Cal Bike
  • 25 Wallballs 30/20/14
  • 40 Toes-to-Bar
  • 20 Wallballs
  • 30 Burpees
  • 15 Wallballs
  • 20 Chest-to-Bar Pullups
  • 10 Wallballs
  • 10 Burpee Bar Muscle Ups
  • 5 Wall Balls

Add one second for each rep not completed under the cap.

Stagger Start where appropriate