WOD 1/1/2020


Published January 1, 2020


PreWod

High Knees
Butt Kickers
Side Shuffle
Over/Under the Fence
200m run

Then..
1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Deadlifts
10 Hollow Rocks

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Front Squat
10 Arch Rocks

Movements

Kipping Pull Ups Practice


MetCons

3 Sets for Time

30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run
-Rest 1:30 b/t Sets-

*(Score is Each Set for Time)

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