MONDAY 1/22/18

WARM UP 3X
10 Cal Row
10 SHPT
10 OHS
10 G2OH MEDBALL
10 Ring Row
10 Burpee Step up

WOD
Complete the 4 AMRAP’s
Rest 2 minutes after each AMRAP!
* SCORE IS TOTAL OF EACH AMRAP

A)
AMRAP 5 minutes
20 Wall Ball 20/14#
10 Strict Pull Up

-2 Min rest

B)
AMRAP 5 minutes
20 WEIGHTED Sit Ups
10 Burpee Box Jumps 24”/20”

-2 Min Rest

C)
AMRAP 5 minutes
20 YD Sled Pull (Down and Back, 45/25)
10 DB One arm Shoulder to Overhead 50/35 (Each arm)

-2 Min Rest

D)
AMRAP 5 minutes
10 Overhead Squats 135/95 (RXX155/105)
20/15 Calorie Row

POST WOD
3X
10X BARBELL (weighted )HIP BRIDGE
10X Ceiling Reaches
1 MIN PLANK
1 Min Rest

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