January 27, 2016

 In W.O.D.

Warm Up

400 M run

8 Good Mornings

8 MU transitions

:30 sec plank hold

Strength

4 Deadlifts @ 70% + 3 Weighted Pull ups

x5 rest 90 sec betw

WOD

10 Alt. Pistols

5/5 DB snatch 45/25

2 MU’s

5 Power Cleans 155/105

15 min AMRAP

Cool Down

15 roll outs on wheel or a bar with 45’s on each end

Recent Posts