Tuesday, Jan 30th, 2018

0:00-5:00

3 rounds

5 slam ball 30/20

10 slam ball russian twist 

50’ overhead forward throw

5 slam ball 

50’ overhead backward throw

 

Coach led warm up:

Banded Mobility

 

 

WOD:

4 rounds for time of:

Row 500 meters

10 overhead squats, 155/105

 

Post time to comments.

 

 

Extra Credit:

10 min alt EMOM

4-6 D-ball over shoulder (HAP)

:30 D-ball bear hug hold (HAP)