Jan 2017

wod 20170112

“A:
3 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Jumping Air Squats x 10 reps

B:
Every 2 min for 12 min, of:
Deadlift x 3 reps @80%
* Scale to a wight where you can do 5 reps with proper technique

C:
“”SNOWSTORM””
4 Rounds, of:
Wallballs x 21 reps @9/6kg
Hang Power Snatches x 18 reps @40/30kg
Burpees x 15 reps
CTB Pull-Ups x 12 reps*
* Pull-ups, ring rows

D:
4 Sets, of:
Banded Lats pull down (straight arms) x 20 reps
Back extensions x 20 reps”