WOD – 20190131
Jan
31
Warm-Up
2 rds
– 10/12 cal row
– 10m Bear-Walk
– 20 sec Hollow-Hold
– 10 Push-Ups
– 20 sec Superman-Hold
– 10 Wall-Balls
– 10 Hanging Shoulder-Rotations
Mobility
2 rds
– 60 sec Frog-Stretch
– 10 Stick-Swimmer
Skill / Strength
5 rds
– 3 Tempo-Squats (10-5-10-X)
– 5 strict (weighted) Dips
WOD
3 rds
AMRAP 2
– 5 strict Pull-Ups
– 10 T2B
– 15 Double KB-Thruster @16/24
– 20 Sit-Ups
– ME Rope-Jumps
2 min. rest after each rd.