WOD

WOD Monday 1-13-20

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Complete as many rounds as possible in 10 mins of: Row, 1000 m 75 Thrusters, 75/55 lbs Scaled Version- AMRAP 10 min: Row 1k 50 Thrusters (55/35) Cool Down: 3-4x’s: :20 sec Handstand Hold :40 sec Bar Hang 10-15 Hip Extensions Notes: Rest 1 min between rounds. Mobility: 1x Couch Stretch: 1-2min per side

WOD

Power Hour 1-13-20

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Back Squat 4×5 at 90% Finisher: 3 sets 12 tension goblet squats (narrow stance) 8 DB split squat holds each leg (5 sec hold in bottom/ knee off ground) 8 Reverse lunges each leg- do not use toe on ground