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31 January 2019

31
Jan

31 January 2019

31 January 2019

Warm-up:  AMRAP 12 Minutes:  200 Meter Row, 8 Dumbbell (light) Thrusters, 8 Dumbbell Deadlifts, 8 Dumbbell Flys, 8 Dumbbell curls

Strength:  Hang Cleans (yes, squat) 5-3-3-3-3 each set as heavy as possible

WOD:
For Time:
100 Double Unders 

90 Air Squats

80 Ab Mat Sit-ups

70 Lunge Steps

60 Single Dumbbell Sumo Deadlifts (50/35)

50 Dumbbell Hang Clean and Jerks (alternating every 5 reps) (50/35)

40 Goblet Squats (Holding Dumbbell) (50/35)

30 Alternating Dumbbell Snatches (50/35)

20 Burpees over Dumbbell

10 HSPU

Cool Down:  3 Sets:  20 Hollow Rocks, Rest Between Sets

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