Wednesday, Jan 4th, 2017

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Never  give up! Stay focused! Crush goals!

Warm Up

2 Rounds NFT of:

10 Good Mornings
:30 Samson Stretch
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

16 Min EMOM

Min 1: 5 Chin Ups not Pullups
Min 2: :30 Plank Hold
Min 3: 5 Ring Dips
Min 4: 8 Weighted V-Ups

 

B) WOD

20 Min Amrap:

2 Rope Climbs
6 Deadlifts 155/115
12 Kb Snatches 45/35    6 Each Arm
200m Run