WOD: Wednesday 1/25/17
Warm-up:
- Shoulder stretches w/bands
1x
- 1 x Suicide sprint
- 15 x NPU Burpees
- 1 x Suicide sprint
1x
- 2 x Wall-walks
- 6 x KB Bottom-up Press (per arm)
- 20 x Box Step-up-and-overs
- 6 x KB Bottom-ups Press (per arm)
- 2 x Wall-walks
Strength/Skill:
- Strict Press: 4x3
- Bent-over Row: 4x8
Metcon: 20m AMRAP
- 10 x Shoulder-to-overhead (155/105)
- 12 x Box Jumps (30/24)
- 20 x Sit-ups
- Run 400/Row 500
Extra Credit: 10 minutes to complete 25 x Muscle-ups
- Add 2 burpees at the beginning of each minute, after the first (2 for minute 2, 4 for minute 3, 6 for minute 4, etc...)
- Workout ends at 10 minute mark