2.13.2017

WOD
Descending ladders
25-20-15-10
T2B
Hang Power Cleans
(95/65, 135/95, 185/125, 225/155)

SWOD
8 Minute EMOM
1 Clean
(If you’re feeling good… Go for a PR)

METCON

HIIT style workout: 4 rounds, 30 sec on and 10 sec off
1. Rip stick (RS) Hockey slap shot, mid shot and overhead shot right
2. Rip stick (RS) Hockey slap shot, mid shot and overhead shot left
3. RS windmill left
4. RS windmill right
5. TRX alt. single leg squat
6. TRX tricep extension to press
7. Wall Balls
8. Plate bicep curls with walking lunges (opt. reverse grip)

Cash-out TRX and rip stick core

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