FRI05JAN2018

WOD
Strength
6 sets, building:
5 Bench Press
10 Alt Bent KB Rows

Conditioning
AMRAP in 16 min:
80 Cal Row
20 Toes to Bar
60 Wallballs (20/14)
20Toes to Bar
40 Deadlifts (225/145)
20 Toes to Bar

*Start in waves when needed.

Extra
6 sets:
10 x 1 strict ring pullup + 1 toes to ring
4 wall walks

4 rounds for quality
20 GHD situps to parallel and up
16 Alt. pistols

4 min after metcon
12 min. Row for cals
10 sec. hard pulls
20 sec. easy pulls

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s