WOD - Fri 18th Jan

Torian CrossFit

A) 4 Sets for quality and load: 100’ DB overhead walk (LH) 100’ DB overhead walk (RH) 150’ DB farmers carry (LH) 150’ DB farmers carry (RH) 20 Alt DB snatch *Minimal rest between elements, rest as needed between round. [20:00 Cap]

B) AMRAP in 12: 50 Wall balls 9/6 (10’) 30 DB hang clean and jerk 20/15 (swap arms every 5) 10 Rope climbs 15’

Torian Strength

A1) Bench Press 5, 5, 3, 3, 1+ @ 75, 80, 85, 90, 95%

A2) Weighted Pull-up 4 x 10

B1) Weighted Dip 5 X 10

B2) Bent Over BB Row 4 X 10