WOD: Wednesday 1/4/17

January 3, 2017

Warm-up:

  - 30s Quad Stretch against wall

  - Foam roll

  - 10 x Pass-through

  2x w/bar

  - 10 x Deadlift

  - 10 x Bent-over row

  - 10 x Hang clean

  - 10 x Strict press

  - 10 x Back squat

 

 

 

Strength/Skill:

  - Strict Press: 5x3

  - Bent-over Row: 5x8

 

Metcon: 2 Rounds

  - 500m Row

  - 35 x Wallballs (20/14)

  - 25 x HSPU

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