WOD 122617

Tuesday 

Warm Up

400m Run
20 Pass Thrus
5 minutes self paced static stretching

MetCon

Row 5000m
20 Med Ball Squats 20#/14#
20 Push-Ups
20 Pull-Ups

Row 500m
20 Box Step-Ups w/ dumbbells 25#/15#
15 Bench Press 95#/55#
1 Rope Climb

100 Double Unders 2:1 singles
20 Alt. Lunge Steps
15 Push-Press 95#/55#
15 Up Right Row 45#/35#

800m Run
15 Deadlift 95#/55#
20 Dips
20 Power Cleans 95#/55#

50 Box Jumps 20"
20 DB Thruster 25#/15#
20 Push-Ups
20 Pull-Ups