WOD26012020
WARM UP:
400M Run
5 Ring Row
10 Goblet squats
20sec Dead Hang
Weightlifting:
A. Squat Clean and jerk @ 55%
EVERY 20-seconds x 30 Rounds
Conditioning :
For Time (RX)
50 Thruster 45/35lb
50 Pull up
50 Thruster 45/35lb
OR
10 Rounds (INTERMEDIATE)
10 Thruster
5 pull up / 5 Ring row
Time Cap : 10-minutes
Accessories :
3 Rounds
12/Side One Arm DB Row
30 Hollow Rack
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