Tuesday 010918


Published January 9, 2018


PreWod

Warm up: (10 min)
400m run or 500m row or 1 k bike then
3 rounds of: 5x Wall balls (light), 8x KBS (light), 3x power cleans (increasing to metcon weight)

Metcon (Time)
10 RFT
8 Wall Balls (20/14)
2 Power Cleans (225/155)
*12 min time cap

Strength: (20 min)
Back Squat (Heavy 1 Rep)
Deadlift (Heavy 1 rep)

Accessory:
3 Rds (rest 2 min between rounds)
400m Run
rest 1 min
200m Run



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