General Fitness Friday 1-8-16

Prep Work
500M Row
2X30 Sampson stretch
2X30 Table top stretch
WOD
A.
5 Sets
:30 Max reps
DB KB Front squat 53/35
Rest 1:30
* This should be an all out effort each set

B.
1 Round for time
850M Row
35 Wall ball shots
10 Bar MU/20 C2B Pull ups / 20 Kipping pull ups
12 Power snatch 155/115
12 Burpees over the bar
8o Double unders
* Goal sub 9 For those that are feeling good with these movements

C.
5X 10 Strict ring dips

Cool Down
Mobility
Post results

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