WOD - 12.7.17

Strength: 1) 4 supersets

– 10 barbell bent rows … focus on balance and pulling with mid back

– 6 Reps of 1 and 1/4 KB goblet squats … focus on vertical torso in every single rep

2) 4 supersets Chin Ups

- 6 strict chin/pull ups

- 20 sec. HS hold on wall w/ hands on upside down ab mat

 

Conditioning:

6 Rounds

100M Run

12 Pull Ups

8 HSPU

3 Power Cleans @ 75% of 1rm