01/21/15 – Wednesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

Line Drills
Then
3 Rounds of
4 PVC shoulder pass throughs
6 Spidermans
8 Toes to bar

WOD

A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps
Rest 60 seconds
Plank holds x 30-45 seconds
Rest 60 seconds

*warning if you can’t do wall climbs or a handstand hold your scale will be a bear crawl.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps (With a barbell or plate)
15 Pull-Ups
400 Meter Run

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