Tuesday, Jan. 30th, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Active Spidermans
Pass Throughs

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold

B) Strength/Skill

5 x 3
Bench Press @ 75%

C) WOD

4 Min Amrap:
21/15 Cal Row
21 Burpees
21 Chest to Bar Pullups
rest 4 minutes
4 Min Amrap:
15/10 Cal Row
15 Burpees
15 Toes to Bar
rest 4 minutes
4 Min Amrap:
9/6 Cal Row
9 Burpees
9 Pullups

*Score is Rounds and Reps completed in each amrap.