WOD 01/15/18
A2: 3 RFQ of:
15 Banded Pull Apart/
15 Banded Good Morning/
15 USSR K.B. Swing (24/16Kg)
15 Banded Pull Apart/
15 Banded Good Morning/
15 USSR K.B. Swing (24/16Kg)
@Easy Pace with controlled tempos.
B1: Metcon (3 Rounds for reps)
3 RFQ of:
1-2 Bar Muscle Up/
1-3 Power Clean/
200M Row (5/3)
1-2 Bar Muscle Up/
1-3 Power Clean/
200M Row (5/3)
B2: For Time:
9 Bar Muscle Up/
3 Power Clean (185/135)
500M Row (5/3)/
6 Bar Muscle Up/
6 Power Clean/
400M Run/
3 Bar Muscle Up/
9 Power Clean
30 Calorie Air Bike/
3 Power Clean (185/135)
500M Row (5/3)/
6 Bar Muscle Up/
6 Power Clean/
400M Run/
3 Bar Muscle Up/
9 Power Clean
30 Calorie Air Bike/
C: 12 Minute AMRAP of:
10 T2B/
10 Deadlift (185/135#)/
10 HRPU
10 T2B/
10 Deadlift (185/135#)/
10 HRPU
5 Minutes WU + @80% Sustainable Pace; Rest 4 Minutes
D: Ski – 15 Minutes @80-90% Sustainable Pace
Damper 5/3
