FRI19JAN2018

IMG_8505

WOD

Strength
6 Sets (15 min cap):
2 Bench Press… do not go to failure
6 Ring Rows (elevate feet)

Conditioning
For time:
10-9-8…-1
Pullups | C2B
Wallballs (20/14)
**Between every round:
5 Pushups | R+ 5 HSPU

Core Fitness Training

Warm Up
Arm circles:
30 sec small forward
30 sec small back
30 sec big forward
30 sec big backward

Strength
3×12 dumbell bench + dumbell bent over row, building

Conditioning/Intervals
3 sets:
1 min push ups
1 min ring rows
1 min rest
1 min seated dumbell press
1 min reverse dumbell flys

Extra
50 leg lifts

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