WOD for Sunday, Jan 13, 2019

Skill 13-01-2019

Rope Climb Skill Practice

*Superset with DB Rolling Tricep Extensions completing a total of 50 Reps with moderate-heavy DBs.

Conditioning 13-01-2019

4 rounds for time:
3 Rope Climbs
15 Deadlifts @70/50kg
50 Double Unders

  • 12:00 Time Cap

Extra Credit 13-01-2019

1a) DB Reverse Lunge + RDLs: 3 x 6 each. Rest 45s.
1b) 1-Arm DB Row: 3 x 15 each. Rest 45s.

Open Gym

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