“012017” WOD 1/20/17

WARM UP:

500 M. Row

3 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 Front Squats 

5 Inch Worms 

10 Scorpions 

Then:

Mobility 

SKILL:

5 Rounds 

10 Hollow Rocks 

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Hold

*Rest 1 Min.

LIFT:

EMOM 10

3 Back Squat @ 75%

*Work on speed.

WOD: (10 Min. Cap)

“012017”

25-20-15-10

Wall Ball (20/14) (16/10) (10/6)

KB Swing (70/53) (53/44) (44/35) (35/26)