WOD 1/16/18

 

Intermediate

Strength:

Front squat –

5 x 5 @ 55 – 65%

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 sec

Handstand x 20 sec

Side plank x 20 sec / side

Plank x 20 sec

Metabolic Conditioning:

6 Rounds –

8 Push press

8 Inverted rows

8 Box jumps

Beginner

Strength:

Front squat –

5 x 5

Muscular Endurance:

4 Rounds –

Inverted row hold x 15 sec

Handstand x 20 sec

Side plank x 20 sec / side

Plank x 20 sec

Metabolic Conditioning:

6 Rounds –

8 Push press

8 Inverted rows

8 Box jumps