WOD: January 10th, 2018

Bent Over Row 5×10

Bent Over Row for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
*Pick a moderate weight and stick with it. Focus here is quality rows while maintaining a neutral spine and no kipping.

WOD

Fitness
Chipper, for time
100-80-60
Power Jumps
21-15-9 reps:
DB one arm snatches 20/10

Scaled
Chipper, for time
100-80-60
Double Unders (PJ 2-1)
21-15-9 reps:
DB one arm snatches 35/25

RX
Chipper, for time
100-80-60
Double Unders
21-15-9 reps:
DB one arm snatches 50/35

Assesssory/HIIT/ROMWOD

1.
AMRAP, 10 mins
10m each way
sled pull or prowler push (AHAP)
*alt with partner

2.
Rowing Intervals
10 Rounds
20 sec on 40 sec off
ALL OUT!!!

3.
ROMWOD
Swole & Flexy!