Friday

Friday Jan 2017

lift: 20 mins

10 sets of 2 deadlifts - start lighter end heavier

wod: 

chipper- 15 min time cap

400 m run

30 clean and jerk 75/55

10 rope climbs*  (30 burpees for modification)

15 muscleups  

400 m run

 

Post wod abs

100 medball cleans

5 min plank