WOD 17th January 2016

16 Jan WOD 17th January 2016

Warm Up: 1 Lap + Mobility

Assisted Shoulder Stretching

Strength: 3x Max Handstand (against wall or Freestanding)

Work Capacity:

Competitor:

For Time
500m Row
50x KB Swing(32/24)
50x DL (80/60)
500m Row

Performance:

For Time
500m Row
50x KB Swing(24/16)
50x DL (60/45)
500m Row

Fitness:

For Time
500m Row
40x KB Swing(16/12)
40x DL (50/35)
500m Row