W.O.D

THURSDAY, JANUARY 3

WOD - 4RFT of:
15 DB Front Squats 50#/35# (25/15#)**
10 Alt. Lunges using same bells. holding them in the hang position
5 Renegade Rows (R arm + push up + L arm +push up = 1 rep)

Post WOD - Shoulder maintenance - 3X8. Single Arm KB High Pull. 4/3 Tempo. These are going to be light

https://www.youtube.com/watch?v=QHWhSCvSDVs