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Monday January 11, 2016

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(Competition/ Metabolic Conditioning)

Warm-up (15 min)

SOD 

2 x 8-10 DB Bench Press AND 2 x 3-8 Close Grip Ring Strict Pull-ups (10 min)

WOD

100 Double Unders
50 Wall Balls (20/14#)
40 Box Jumps (24/20″)
30 Deadlifts (185/130#)
20 Renegade Rows (40/25#)
30 Deadlifts (185/130#)
40 Box Jumps (24/20″)
50 Wall Balls (20/14#)
100 Double Unders

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