WOD: January 15th, 2018

WOD

Conditioning
Fitness
30 Box Jumps (16/12)
30 Barbell Pull-ups or Ring ROws
30 Kettlebell Swings (25/15)
30 Front Squats (45/35)
30 Knee Raises
30 Push Press (45/35)
30 Deadlifts (45/35)
30 Wallballs (10lbs)
30 Burpees
30 Power Jumps

Scaled
30 Box Jumps (20/16)
30 Pull-ups
30 Kettlebell Swings (35/25)
30 Front Squats (85/60)
30 K2E
30 Push Press (85/60)
30 Deadlifts (85/60)
30 Wallballs (14/20)
30 Burpees
30 Double Unders (PJ: 2-1)

RX
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Accessory/HIIT/ROMWOD

1.
Rounds, 5NFT
10 Single Arm Up Right Rows (L&R)
10 Single Arm Shoulder Press (L&R)

2.
Interval AD
5 Rounds
30 on 30 off

3.
ROMWOD