Daily WOD

1/16/2015

Main – WOD

Warm-up

Custom

4x:30 sec Handstand Hold (on wall or box)

Rest for :30 between each set

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Partner WOD

5 Rounds:

5 HSPU

10 Power Cleans 135/95

15 Burpees

20 KBs (A) 53/35

25 Wall Balls 20/12
30 min time cap

1 partner completes a round while other rests

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

Partner WOD

5 Rounds:

5 HSPU (mod)

10 Power Cleans 115/75

15 Burpees

20 KBs (A) 35/20

25 Med Ball Thrusters 20/12
30 min time cap

1 partner completes a round while other rests

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