WOD | January 5, 2017

WOD:

  3 Rounds:

    500m Row

    12 x S2OH (155/105)

    15 x TTB

EXTRA WORK:

  Weightlifting:

    A1. Back Squat

      3 x 10

    A2. FSQ

      3 x 5

      *A1/A2 both occur at 55-60% of BSQ

      *No rest between movements. Rest as needed between sets

  Gymnastics:

    4 rounds for quality:

      12 x Ring Row

      12 x Back Extension

  Mobility:

    Therapy

    10 minutes of work on Crossover Symmetry

BOX INFO: 

   In House Comp: 1/28 @ FW