WOD - Mon 22nd Jan

Sunday, January 21, 2018

 

Gymnastics:
 

Handstand walk practice

 

Metcon:

 

AMRAP in 20:

400m Run

20 Wall ball 9/6 10’

10 Power snatch 35/25

 

Conditioning:

 

5 Rounds for time:

15 cal Row

15 Handstand push-ups

15 Burpees over the rower

 

COMPETITION

 

Gymnastics:

 

4 Rounds for quality:

10 Strict pull-up

20 Ring row

*Rest 3 min b/t

 

Weightlifting:

 

3x5 Push press

*Work to heavy

3x10 DB Push press

*Mod weight with good form

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