January 28, 2014

By January 27, 2014 wod

Workout of the Day
3 RFT
Row 500 m
20 GHD sit-ups
1 Rope climb

Strength
Back squat
7×2 w/ heavy weight
then
Clean-grip deadlift
4×4 w/ heavy weight (wear Olympic shoes, double overhand, use straps
then
Snatch-grip RDLs
4×8 w/ moderately heavy weight
then
Abmat situps
2×50

Sports Conditioning
3 RFT
Row 500 meters
20 AbMat sit-ups
1 Rope climb

Post your scores to the Whiteboard.

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