WOD 1/10/2020


Published January 10, 2020


PreWod

1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES -- Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)


MetCons

WORKOUT

EMOM x 21 MINUTES
MIN 1 - Max Reps of DB "Bear Complex"
(50/35)|(35/20)*
MIN 2 - 2 "No Jump" Rope Climbs**
MIN 3 - 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

(Score is Reps)

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