WOD
Wednesday Jan 10th, 2018
WARM UP
3:00 Run
30/20/30
30 Squats
20 Rollovers
30 PVC OHS
SWOD
Sumo Deadlift (5 sets x 3 reps)
Establish 3 RM
MetCon
Kandy (AMRAP – Rounds and Reps)
20′ Amrap
5 Pull Ups
10 Push ups
15 Wall Balls 20/14
Extra Optional
A: Dips (5 sets x 5 reps)
Weighted or assisted
B: Rope Climb (5 sets x 1 rep)
C: Hang Power Clean (5 sets x 3 reps)
80% of 1RM