FRI13JAN2017

WOD

Strength
5 sets – building each
Bench Press: 2 Reps w/ 5 sec. hold at top b/n each rep
KB Bent Rows: 10 Reps alt arms (5/5)

Conditioning
16 min. AMRAP
80/60 cal Row buy-in
then…
30 Wallballs (20/14)
20 TTB
20 Deadlifts (185/125 | R+245/165)
20 TTB

Extra
6 sets:
-10 of complex on rings (1 strict pullup + 1 toes to ring)
-4 wall walks

4 rounds:
-20 GHD situps
-16 Alt. pistols

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