WOD – MONDAY, JANUARY 29TH 2018

WARM UP

AMRAP 10
1 min row @ moderate effort
10 barbell goodmornings
10 leg swings ea. side
5 barbell front squats (5 sec down, 5 sec pause at the bottom, stand up)

STRENGTH

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

WOD

Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups