Wednesday, Jan. 21, 2015

012115WOD

A. Three rounds NFT

250-meter row

3 wall walks

6 hollow rocks

12 ball slams

B. Bench press

Work up to a heavy set of five (use spotter)

C. For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Evens= Deadlift (bodyweight)

Odds= Strict HSPU

Run 100 meters after every set

>> On-Ramp

Coaches will offer modifications