WEDNESDAY 01/30/19

WARM UP

Trainer’s Choice

FIRST…

Skill

3 Rounds For Quality:

Tempo P-Bar Dips (32×0) x 5

Hang L-Hold From Bar x :20 Seconds

Single Arm Ring Row x 8 (Each)

WOD

20 Minutes On The Clock:

0-8:00

8 Minutes AMRAP

10/8 Calorie Row

10 Burpees Over Bar

5 Hang Clean + Jerk (15/75)

8:00-10:00 – Rest

10:00-20:00

10 Minutes AMRAP

.2Km TF Run

12 Front Rack Lunge Steps (115/75)

1 Rope Climb