General Fitness Tuesday 1-12-16

Prep Work
500m Row
2X50Inch worm pushup
2X10 Hang power clean 75/55
2X10 Push jerk 75/55

WOD
A.

Row 750M

3 rds of
5 Dead lift 135/95
6 Hang Power clean 135/95
7 Shoulder to OVHD 135/95

Row 750

B.
5 Sets of :20 Airdyne sprint
Rest as needed in between

If you are competing in this weekends competition
10X100M Sprint On the rower
Followed by
5 Rounds of
5 Pull ups
10 Push ups
15 Air squats

Cool Down
mobility
post results

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