1.10.17

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Warm up

3 minute row or bike

2 rds

  • 6 front squats
  • 30 second squat bottom hold
  • 6 thrusters
  • 30 second foam roll t-spine

WOD

Strength/Skill

Deadlift 5 RM

Metcon

  • 40 wall balls 20/14
  • 4 cleans 185/125
  • 30 wall balls
  • 3 cleans 205/145
  • 20 wall balls
  • 2 cleans 225/155
  • 10 wall balls
  • 1 clean 245/165
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