WOD 1.20.16 Wednesday

Warmup:

• Jump rope 3 minutes/ DU practice
• Agile 8
• Walking lunge= 40 total

A. deadlift @ 80% or 1 RM

• 3-3-3-3-3-3

B. 4 Rounds

• 20 KBS
• 20 Weighted AbMat Situps
• 20 1-leg RDL (10 per leg)

C.  3 sets

• 15 Pull-up
• 15/arm Single-arm dumbbell row
• 10 Partner GHR