Wed – Jan 17th

Pre Warm-Up
3 ronds
10 band pull apart
10 band row
10 cuff isolation
+
3 rounds
10 KBS
10 sit-ups

 

Warm-Up
Barbel Drills
Hang Snatch Drills

 

WOD
For Reps
6min AMRAP
25/20cal on AB
20 TTB

 

Rest 3min

 

6min AMRAP
Row 400/300m
15 Hang Power Snatch @ 95/65

 

Rest 3min

 

6min AMRAP
12 BBJO @ 24/20
4 Bar MU

 

Cool Down
1.) 30 PVC pass thru
2.) Spend 5min foam rolling problem areas

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