January 9, 2017 

January 9, 2017

Warm Up-

2 RNFT:

250m Row

10 (5/side) Spider man w Reach

10 Kang Squats w Barbell (Good Morning + Back Squat)

Strength-

10-8-6-4-2 Reps

Back Squat

*Start at a manageable weight, & increase from there.  No missed reps!

WOD-

3 Rounds:

Minutes 0-2: 100 Double-Unders

Minutes 2-4: 25 TTB

Minutes 4-6: 35 Wallballs (20/14)

Rotate stations every 2 Minutes

**Modify Reps as necessary.  There should be as close to 30 seconds of rest before starting next station.  If you are pushing the work through the 2 minutes, modify the reps!