Saturday WOD – 012117

#WordsOfWisdom

#WordsOfWisdom

WORKOUT OF THE DAY

Wellness
AMRAP 30
Alternating full rounds of:
50 Single Unders
150m Row

Fitness
AMRAP 30
Alternating full rounds of:
30 Double Unders
150m Row

Performance
GYMNASTICS
Conditioning:
30 sec work / 30 sec rest x 2 rounds (go down the list from one exercise to the next, and then back to the top and repeat) **Set up stations before starting.
Air Squats max reps
Hand Release Push Ups max reps
Handstand Hold (stomach to wall) 30 sec or max hold
Horizontal Ring Rows Feet Fixed max reps
Arch Ups max reps
Strict Toes to Bar with Spot max reps
Crab Shifts (Box) max reps

WL
1. Snatch Pull + Snatch: 5 Sets

2. Clean Pull + Clean + Jerk: 5 Sets

METCON
AMRAP 30
Alternating full rounds of:
40 Double Unders
200m Row