1.30.2017

WOD
3 Rounds
18 Wall Balls 20/14
5 Thrusters 135/95
Then:
3 Rounds
10 Meter Front Rack Lunges 135/95
10 Bar Facing Burpees

SWOD
5 rounds
5 Deadlifts starting @ 70% (try increasing your weight each round)
Immediately into max effort Russian KB Swings 70/53

METCON
Metcon station workout:
60 sec on, 20 seconds off for 3 rounds, 1 minute rest between rounds
1. Rip stick (RS) stationary lunge row – switch anchor side at 30 seconds
2. RIP stack squat- switch anchor side at 30 seconds
3. Fast feet ladders
4. TRX atomic push-ups
5. TRX rotational pull-switch sides at 30 seconds
6. Assault Bike Cash-out: Core

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