WOD, Jan 17th

Warm-Up
(10 Min):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
6 Light Alt DB Hang Snatch
WOD PREP
(10 MIN):
Set up and warm up for the WOD
WOD
200117B
Teams of Three, For Time:
20 Single Arm DB Devil’s Press, #50/35
15 BMU
30 Jumping Lunges
25 Push-ups
600m Run
3 Rope Climbs
1000m Row
(45 MIN TIME CAP)
WOD DETAILS
*One athlete works at a time, share reps as desired
*600m Run (Each athlete runs 200m)
WOD Variations:
Scaled:
*BMU: PU or Jumping PU
*Jumping Lunges: Forward or Reverse Lunges
*Rope Climbs: 12 Ring Rows
Baby Bumpers:
*BMU: Banded Strict PU or Strict DB Press
*Jumping Lunges: Forward or Reverse Lunges
*Rope Climbs: 12 Ring Rows