30 January WOD

Skill: pick a skill you need to work on and practice for 7 minutes (R,B,W)

Strength: 6×2 clean

WOD:
(R)
12 min AMRAP
6 front rack lunge (165/115)
7 HSPU
21 Double Unders
Then
1000 m row

(B)
6 rounds
10 release push-ups
10 thrusters (95/65)
Then
4 min AMRAP
6 HSPU/handstand hold
6 box jump (24/20)

(W)
4 rounds
10 kb swings (1.5/1)
10 lunge steps w/plate
Then
2 min ME wallballs

Advertisements
%d bloggers like this: