WOD | January 17, 2017

WOD:

  AMRAP 18:

    15 x Power Clean (135/95)

    30 x Burpee

    45 x Wall Ball

EXTRA WORK:

  Conditioning:

    21-15-9

      Hang Power Snatch (95/65)

      Cal Bike

  Gymnastics:

    Back Extension

      5 x 10

  Mobility:

    3 rounds:

      15 x Weighted Dislocates (5/2.5)

      1:00 Pec Smash (ea.)

BOX INFO: 

   In House Comp: 1/28 @ FW