January 4, 2017 

January 4, 2017

Warm Up-

3 Minute Row

3 RNFT:

9 Slow Air Squats

7 Sit Ups

5 Push Ups

Then, w/ empty Barbell:

5 reps: Good Morning, Back Squat, Press, Elbow Rotations, Dead Lift, Hang Power Clean

x 1 Round

WOD-

500m Row, then:

5 Rounds of ‘Cindy’ (5 Pull Ups, 10 Push Ups, 15 Air Squats)

3 Rounds of ‘DT’ (12 DL, 9 Hang Power Clean, 6 Push Jerks) 155/105

Then:

500m Row

For Time