WOD | December 29, 2016

WOD:

  10 rounds:

    15 x Wall Ball (20/14)

    3 x Muscle Up

    *2 x Pull Up (Kipping)

EXTRA WORK:

  Weightlifting:

    Power Snatch

      Heavy 5 TnG

  Conditioning:

    1500m Row

    100 DU

    50 Calorie Bike

    100 DU

    1500m Row

  Mobility:

    5 min T Spine

    2:00 Trap smash ea.

    40 x Dislocations

BOX INFO: 

   In House Comp: 1/28 @ FW