Jan 2017

wod 20170122

“A:
3 sets, of:
Row 250M
Wall walk (hand to hip) x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
Every 90 seconds for 6 min, of:
Power Clean x 3 reps @80%
** if you are unsure of your 1 Rm do 5 reps with a really heavy weigh

C:
21 MIN Amrap, of:
Boxjumps over x 100 reps
Power Cleans x 100 reps @40/30kg
Deadlifts x 100 @80/60
* in teams of 2

D:
4 rounds, of:
Weighted Jack knifes x 6 reps @10/5kg
Inverted Barbell row x 6 reps”