WOD
Wednesday Jan 17th, 2018
WARM UP
3:00 Run
30 Squats
20 Rollovers
30 PVC OHS
SWOD
Back Squat (E3M 5 sets x 5 reps)
70% to 80% of 1RM
MetCon
AMRAP 10′
7 Pull ups/Jumping Pull ups
14 Push up
21 Squat
Extra Optional
A: Double-Unders (100 reps)
Scale 5 minutes Practice
B: Muscle-ups (5 sets x 5 reps)