WOD 01.02.17

SWOD - FITNESS

3 SETS 6-8 BENCH PRESS REST 45" 20 REVERSE SNOW ANGEL REST 45" 20 SIT-UP REST 45"

WORKOUT OF DAY - FITNESS

AMRAP 15 MIN 400M RUN 20 KB SWINGS (16/12) 15 BOX JUMP OVER (20)

SWOD PERFORMANCE POWER CLEAN & JERK 1-1-1-1-1-1-1 START 60% , UP TO HEAVY SINGLE TODAY RESTA AS NEEDED CAP: 20 MIN

WORKOUT OF DAY - PERFORMANCE

AMRAP 15 MIN 400M RUN 20 KB SWINGS (24/16) 15 BOX JUMP OVER (24/20)

CASH OUT

PERFORMANCE 4 ROUNDS 5 STRICT PULL-UPS , 5 C2B PULL UPS, 5 BAR MUSCLE-UP - REST 1 MIN ENTRE OS ROUNDS