Jan 2020

wod 20200129

A:(2)
3 sets, of:
Row :1 min
Banded Pull-aparts x 15 reps (Red)
Rign Rows x 10 reps

B:(GYMNSTICS, PULL)
EMOM 16 min, of:
#odd – Legless Rope Climbes x 3 reps (Rope Climbes x 4, Rope Pull to standing x 4 reps)
#even – Strict Toes to bar x 3-5 reps ( Strict leg lifts as high as possible x 3-5reps)

C:(HIIT)
3 rounds, for time, of:
Alt Dumbbell Hang Power Snatch x 30 reps @15/10kg
Wallballs x 30 reps @9/6kg
Row / Assultbike @30/24 cal