Wednesday January 30th

Part 1

Back Squats 3-3-3-3

Part 2 

AMRAP 5

 30/21 Cal Row,

30 Alt DB Snatches,

Max Burpee Box Overs

rest 3 min

AMRAP 5 

30/21 Cal Row,

20 Alt DB Snatches,

Max Burpee Box Overs

Score is Burpee Box Overs Rx 50/35

MetCon

Part 1

  3×12 BB Floor Press, 3 x12 Ring Rows, :20 sec Hollow Hold

Part 2

 WOD:

AMRAP 15

300m Row,

15 Ball Slams,

10 Jumping Pull Ups,

15 Jumping Squats