Thursday – 19.1.17

Warm up –

400m Run, then

3 rounds of,

5 x Push up to upward dog to downward dog,
Duck walk (across the hall),
Bear crawl back to your starting position

Strength –

Back Squat 5 x 5
In the hole squat 3 x 3

Conditioning –

5 RNFT –

5 Bench Press (Heaviest possible)
200m Sprint (Fastest all out pace)

Rest as needed

Log your weight for each round and time for each sprint



Categories: WOD

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