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