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Wednesday 01/11/17 WOD

By Vernon

Metcon (Weight)
Overhead Complex
1-Strict Press
1-Push Press
1-Push Jerk
Use the same weight, do not put bar down between movements.
3 Reps every other min. 12 minutes
Metcon (Time)
1000m Row then:
4 Rounds
10 Ring Dips
5-Reverse Burpees
8-DL 225/155
Then 1000m Row
What day is it? That's right it's HUMP DAY!!!!!!
One day closer to our favorite day FRIDAY.
Have an AWESOME day..

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