WOD for Wednesday, Jan 31, 2018

Strength 31-01-2018

1a) DB Neutral Grip Bench/Floor Press: 4 x 8, AHAP. Rest 60s.
1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s.

Rolling Stone

AMRAP 15:
21/18 Calorie Row
15 Hang Power Cleans (52.5/35kg)
12 Shoulder to Overhead (52.5/35kg)
9 Burpee Box Jumps w. step down (61/51)

  • Beginner Options: Hang Power Clean + S2OH = 10 Barbell Rows + 8 Barbell Push Press (light)

Extra Credit 31-01-2018

3 Rounds of:
12 Seated DB Cleans
12 Supinated Grip BB Rows (light)
12 Rollback Tricep Extensions
*Rest as needed between sets.

Open Gym

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