Jan 2017

wod 20170123

“A:
3 sets, of:
Monster Walk x 10+10 Meter
Shoulder openers x 30 seconds
Mountain Climbers x 10 reps
Air Squats x 15 reps

B:
6 sets, of:
Hollow / Arch Swing + 1 pull-up
* focus on the timing of the pull, not if you chin gets over the bar or not

C:
Every 2 min for 10 min, of:
Snatch x 3 reps @75%*
* Power snatch * 5 reps, heavy

D:
Open 16.4
13 min AMRAP, of:
Deadlifts x 55 reps @100/70kg
Wallballs x 55 reps
Row for calories @55
Handstand Push-ups x 55 reps*
* Handrelease Push-ups

E:
3 sets, of:
Weighted Jack Knifes x 12 reps @10/5kg”