Wednesday 16 January 2019 ( 16.4 ) yuck


Published January 12, 2019


10 up / down dogs hold 3 sec each

Lunge / pigeon hold 45 sec each

10 kang squat

10 stiff leg dl

10 pass thru / behind neck press

DL x 5 @ 50% working wt, 5 @ 75% working wt, 5 @ working wt

10 WB / 10 cal row / 5 HSPU

 

WOD 16.4 ( 13 min amrap )

55 DL ( 225 / 155 )

55 WB

55 Cal row

55 HSPU

 

Scale

55 DL ( 185 or 135 /  125 or 95 )

55 wb

55 cal row

55 hod push ups


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