WOD Thursday January 30th

Warm up: 15 Plank up downs / 15 ring rows

  1. Every minute on the minute for 24 minutes:

Minute 1: Bench press x 5

Minute 2: Pendlay Row x 5

Minute 3: Heavy ass med ball or sandbag hold x 40 seconds (Not on your shoulder)

2. For time:

50 Calories on something

50 Hand release clapping pushups (hand release at the bottom, clap at the top)

 

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