WOD – FRIDAY, FEBRUARY 9TH 2018

STRENGTH
Four sets of:
8 KB Front Rack Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 KB Front Rack Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm KB/DB Push Presses + :30 Hold at the top of the press (Left Arm)
(go as heavy as possible; focus on your core position while the DB is overhead)
Rest 45 seconds
5 Single-Arm KB/DB Push Presses + :30 Hold at the top of the press (Right Arm)
Rest 45 seconds

WOD
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65)
20 Calories of Rowing
30 Double Unders/Single Unders