Wednesday WOD 24-1-18
January 23rd, 2018
Wednesday WOD 24-1-18
1. Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
+ Optional Extra’s in Open Gym.
2. Accessory Work
3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts
3. Row Recovery
3,000m Easy Row
Thank You: http://comptrain.co/individuals/home/
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