1/15/16 Friday

Performance

A1. Front Squat; 6-8 reps x 3 sets, rest 10sec (transition time only)

A2. Russian KBS; 15-20 reps x 3 sets, rest 60sec

A3. Turkish Get-Up; 1-2/arm, rest 60sec

 

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95)

+

Rest 3 minutes

+

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Balls

 

C. Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

Competition

Wod will be posted at gym