WOD 01/17/17

A1: 2-3 RFQ of 10 Each:

• Boot Strap and Trunk Rotation
• Prone Scorpion
• Groiner

A3: For Time:

40 Air Squat
30 USSR K.B.S
20 Each Alternating Jumping Lunges

B: 4 Minute AMRAP of:

5 Clean (135/95)
10 T2B
200M Row (Damper 4/2)

C: 4 Minute AMRAP of:

10 DeadLift (225/155)
20 Double Unders

D: 21/15/9 RFT of:

Ab Mat Sit Up
Calories Air Bike

E: Ladder Up of 1-10 Pistols:

1 Pistol Each Alternating
5 D.B. Goblet Squat (45/25#)
2 Pistol Each Alternating
5 D.B. Goblet Squat

Ladder Up= 1 each, 2 each, 3 each, etc., Continue in this fashion until 10 reps have been completed on each leg (55 total reps per leg) + 5 D.B. Goblet Squats after each set.