Jan 2017

wod 20170131

“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:
4 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:
Deadlift + Clean* + Front Squat x 3 reps
* Power Clean

D:
Felix the Cat
6 round for time, of:
Burpees x 9 reps
Box Jumps x 9 reps
Pull-Ups* x 9 reps
Thrusters x 9 reps @40/30
Toes-to-Bar** x 9 reps
* Ring rows
** Knee to elbows, Hanging knee raisers
Time Cap 25 min