Wednesday, January 2, 2019

STRENGTH/SKILL

5 Sets:

A1. Front Squat x5 reps,

30x1

F: DB/KB Goblet Squat x10 reps; 3011

P/S: Build

A2. 2DB Bent Row x8; 30x1,

arms together

F: Ring Row x10 reps; 3011 tempo

P/S: Build

WOD

"Fight Gone Good"

3 rounds; for max reps

1 min per station, rest 1 min after all 3

stations are complete;

1. Wall Ball

All Groups [adjust load as needed]

2. V-Up/Sit Up

All Groups

3. Row for Cal/Airbike

all groups

rest 1 min