WOD – 011419

1. warm up

  • row 26-30 s/m
  • 10 kipps + 5 strict pull ups
  • :60 standing straddle
  • 10 front squats

2. front squat : establish a new 1rm

*recommend rep count : 5 – 5 – 3 – 2 – 1 – 1 – 1

 

12-min amrap

  • 6 bar muscle ups
  • 12 front squats (135/95)
  • 18 cal row

 

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