WOD 17.01.17

SWOD - FITNESS
4 ROUNDS E2MOM 12 MIN (3 SETS CADA) A: 8-10 KB BENT OVER ROW B: 20 REVERSE SNOW ANGEL C: 45" SIDE PLANK (EACH SIDE)
WORKOUT OF DAY - FITNESS
3 ROUNDS 400M RUN 12 DEADLIFTS 21 BOX JUMP OVER (20) FOR TIME CAP: 15 MIN
SWOD - PERFORMANCE BB CYCLING E2MOM - 10 MIN 7 POWER SNATCH @50 - 60%
WORKOUT OF DAY - PERFORMANCE
3 ROUNDS 400M RUN 12 DEADLIFTS (225/155) 21 BOX JUMP OVER (24/20) FOR TIME CAP: 15 MIN CASH OUT
FITNESS:
4 SETS - 20 SIT-UPS + 15 BACK EXTENSION - REST AS NEEDED PERFORMANCE:
5 SETS - 1 BAR MUSCLE -UP + 5 C2B PULL-UPS UNBROKEN - REST AS NEEDED
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