WOD : 1/4/2018

Thursday - 

10 Rounds of the following (NOT FOR TIME) 

50 foot Yoke Carry (as heavy as possible) 
100 Foot Prowler Sprint (keep the push under 15 seconds total) 

(so rest as needed between rounds, and push the weight!) 

Closeout
3 x 10 strict TTB
3 x 10 Hammer Curls

Strength

A1 - Deadlift (conventional stance) 
3-2-1-3-2-1 (heavy singles!!  Not a new max) 

B1 - 1 and 1/4 Front Squats
5 sets of 6 reps (quick tempo!) 

C1 - Single Leg Split Squat (elevate rear foot 8 inch) 
3 sets of 12 per leg

D1 -  Seated Cable Row
3 x 15
D2 - Lat Pull Down
3 x 15