1.29.2016


open

 

Warm-up: Row 1500m. Dynamic Stretch

Strength: Front Squat
5@40%      5@50%      5@60%

 

WOD: 14.4

14 Min. AMRAP
60 Calorie Row
50 T2B
40 Wallball 20/14 (55+20 to 9’/10 to 9′)
30 Cleans 135/95  (55+115/65)
20 muscle-ups

Icing: 30 GHD Hip Extension