Jan 2020

wod 20200121

A:(2)
3 sets, of:
Banded Lat Pull-downs x 15 reps @blue/red
Row x 300 meters
Bird Dogs x 20 reps

B:(GYMNSTICS, PULL)
5 sets, of:
Bar Muscle-up x 3 reps (Jumping Bar Muscle-ups)
Hollow Hold :30 sec
Banded Face Pulls x 15 reps @blue/red

C:(CROSSFIT)
AMRAP 20 min, of:
Deadlifts x 6 reps @80/55kg
Burpee Pull-ups x 7 reps (Burpee Ring Rows)
Kettlebell Swings x 10 reps @24/16kg
Row :45 sec / Assult Bike :45 sec

OPTIONAL: (AFTER CLASS WORK)

Strenght:
8 sets, of:
Lat Pull Downs (machine) 8 reps

8 Sets, of:
Banded Straight Arm Lat Pull-down x 8 reps