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Wednesday

8
Jan

Wednesday

Workout of the Day
Warm-up
-3 Rounds 5 RDL, 5 OHP, 5 Back Squat
-3 Rounds RDL 6-5-4 (increasing load), Med Ball Rotations 10 each direction.
then
RDL 4 x 5
alternate
Russian Twists 4 x 8 each direction
then
WOD (compare to 10-30-13)
21 Ring Dips (sub push-ups)
7 Hang Cleans (sub dumbbells)
15 Ring Dips
7 Hang Cleans
9 Ring Dips
7 Hang Cleans
Rx #155, 83

Post your scores to the Whiteboard.

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