• WOD Jan 10

    Workout of the Day
    Warm-up
    Row 500 M
    15 Ring Rows
    20 Good Mornings

    Strength
    5 x 5
    Pendalay Row
    in between each set do 3 HSPU

    Squat Program

    WOD
    9 min AMRAP
    5 Squat Cleans 155/105
    10 Bar Facing Burpees
    15 Pull-ups

    Post your scores to the Whiteboard.