Jan 2019

WOD 20190122

A: (1)
3 sets, of:
Row x 150/100 m
Alternating toe touche walk 5 + 5 m
Burpees x 7 reps

B: (G, PULL)
4 sets, of:
Bar pull-ups (hollow, active shoulders) feet on floor x 5 reps @1231
V-ups x 15 reps

3 sets, of:
Scapula Pull-ups x 20 reps
Star Plank :20/20 sec

C:
For time, of:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlift @22.5/15kg (2x)
Handrelease Push Up

rest 3mins

For time, of:
15-12-9-6-3
Barbell Z-Press @40/25kg
Bird Dogs