01.22.2019 WOD

21
Jan

01.22.2019 WOD

A. Mobility & Warm-up

B. WOD
(0-12min.)
3 Rounds:
400m Row
400m Run or 150 Double-unders (if it’s raining)

(12-25min.)
Find 3RM Deadlift
Must finish part 1 in the time cap to be RX. As soon as that 25min. mark hits you will complete part 3 below.

Metcon (AMRAP – Rounds and Reps)
(25-35min.)
10min. AMRAP:
7 Wall Balls 20/14
7 Ring Dips or Tricep Push-ups
*Can you get 10 rounds?