WOD: 1/30/19

Skill/Stability/Strength
4 Rounds:
A) Weighted Hip Extensions x 10-12
B) Upper Body Sled Drag x 60′
C) Farmer Carry x 75m

Conditioning
60 Second Wall Sit, then
10 Strict Pull Ups
20 Calorie Row
10 Strict Pull Ups
30 Air Squats
10 Strict Pull Ups
40 Walking Lunges W/ Plate OH
10 Strict Pull Ups
50 Sit Ups
*Scale reps for strict pull ups if necessary, but STRICT FULL ROM is a priority.

Auxiliary
3 Rounds:
A) Double Handle Bent Row x 10 Reps w 1-sec hold at top
B) Hollow Rock x 20-30 Seconds