WEDNESDAY 1-18-17

WED
WARM Up 2-3 X
100 m run
10 Ring Rows
10 Banded Goodmorning
10 step ups
15-20 sec nose to wall hold
SKILL 15 Min
5 -4-3-2-1
rope Climb
50 ‘Handstand Walk
(Sub w/ bear crawl or 50 alt shoulder taps )
WOD
FOR TIME
400 m Run
20 DEADLIFTS 135/185
20 Box jump over
400 m Run
15 DEADLIFTS
15 BOX jump Over
400 m Run
10 DEADLIFTS
10 Boxjump Over

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