Day

January 30, 2017
30
Jan

TUESDAY WOD

January 30, 2017,
January 31, 2017 Strength: A. Back Rack Barbell Lunges: 4×8 (2:1) (prog. loading) B. Deadlifts: 4×8 (prog. loading) Metcon: (For time) 50 Burpee Chest-to-Bar Pull ups 800m Row
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30
Jan

MONDAY WOD

January 30, 2017,
January 30, 2017 Strength: Week 5 A. Strict Press: 4×3 (prog. loading) B. Kettlebell or Dumbbell Bench Press: 4×12 Metcon: 21-15-9-6-3 reps of: Handstand Push ups Front Squats (145lb/105lb) Rest 3:00 For Time: 30 Calorie Assault Bike
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