January 17, 2019

Warm Up:

PVC/Foam Roll

Row 150m

10 DB RDL (single leg, 5 each leg – 45/35)

10 DB Strict Press (both arms at once)

Row 150m

10 Push Ups on DB’s

10 DB Front Rack Front Squat

Strength:

20m to find a HEAVY DOUBLE on OHS

WOD:

3 RFT:

.10 Curve Run

15 OHS (PVC Load)

12 Push Ups

10 Ball Slams