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Wednesday January 25, 2017

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(Competition / Metabolic Conditioning)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
200m row
10 empty bar Overhead Press
10 GHD sit-ups
5 Lateral Skaters (per leg)

SOD

Strict Overhead Barbell Press – 3 x 10^ (12 min)

WOD

17 min AMRAP

10 Abmat sit-ups
10 OHS (75/55)
10 Lateral Skaters (per leg) (20 total)
10 Bar Facing Burpees

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