1/20/16 Wednesday

Performance

A1. Deadlift; 6-8 reps x 4 sets, rest 60sec

A2. Wall Climbs; 2-3 reps x 4 sets, rest 60sec

A3. Hollow Hold/Rock; 30-45 seconds x 4 sets, rest 60sec

 

B. Three rounds for time of:

30 Overhead Walking Lunge Steps (45lbs plate/25lb plate)

15 Pull-Ups

400 Meter Run/Row or .5miles on AirDyne

 

Competition

Wod will be posted at gym