Friday 011918


Published January 19, 2018


PreWod

Warm up: Every min (10 mins)
200/175m Row or 200m Run or 0.5k Bike
*Goal is Sub 45secs, Scale meters if necessary in initial min then work up to less than 45 sec *

Strength: (15 min)
Clean and Jerk (6x3 @80% of 1RM)

Metcon Partner
For Time:
100 DU
50 Wall Ball (20/14)
10 Hang Cleans (95/65)
40 Wall Ball (20/14)
20 Hang Cleans (95/65)
30 Wall Ball (20/14)
30 Hang Cleans (95/65)
20 Wall Ball (20/14)
40 Hang Cleans (95/65)
10 Wall Ball (20/14)
50 Hang Cleans (95/65)



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