HOME WORK OUT 1/28/16

Free Community WOD

Warm-up
3 Rounds
16 Dumbbell Thrusters
12 Push Ups
200m Jog

Weightlifting

Bent Over Row (5 X 10 (each arm) )

Metcon

Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 over head lunges 20#
10 pushup
15 over head lunges 20#
20 situps