January 22, 2016

 In W.O.D.

Warm Up

400 M run

8 Good Mornings

8 /8 steps with band

:30sec plank hold

Strength

10 min EOMOM

Even: 5 Deadlift @70%-75%

Odd: 5 Def. HSPU

WOD

75 Wall Balls

50 KB Russian swings 70/53

25 Burpees

For time

Cool Down

3 attempts max plank hold with 45/25 plate on back

rest 1 min between

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