FRI20JAN2017

WOD

Strength
8 sets:
3 Weighted Pushups
8 KB Bent Over Rows

Conditioning
AMRAP in 5 minutes:
15 KBS (53/35)
10 Burpees
5 OHS (95/65)
Rest 2 min, and repeat

Extra

5 sets
-Work up to 5rm weighted dip

6 min. EMOM
E-30 sec. hollow hold on bar
O-10 jerk grip OHS w/ empty bar, no lifters

4 sets
-5 TTB + 5 Bar MU + 5 TTB
Rest as needed

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