WoD for January 11th, 2019

Group Warm-up
Deep Dislocates / Review OHS
Strength
5RM OHS
15’ to Find a 5RM OHS

Daily WoD
AMRAP 16: ROW / OHS / C2B
1000/950m Row (once) THEN,
3 OHS (95/65) a) 75/55 b) 65/45
3 C2B a) 3 Pull-ups b) 3 Ring Rows
6 OHS (95/65) a) 75/55 b) 65/45
6 C2B a) 3 Pull-ups b) 3 Ring Rows
9 OHS (95/65) a) 75/55 b) 65/45
9 C2B a) 3 Pull-ups b) 3 Ring Rows
9 OHS (95/65) a) 75/55 b) 65/45
9 C2B a) 3 Pull-ups b) 3 Ring Rows
….

Continue in an upward ladder by 3s until time expires.

Score = Total reps completed after the row
Mobility
Roll Quads / Posterior Chain / Lats

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