Workout of the Day: Friday January 17

Time

METCON

40-30-20-10
Medicine Ball Box Step ups, @ 20/14 lbs to 20"
Wall Balls @ 20/14 lbs

Weight

WEIGHTLIFTING

Take 10 minutes to work up to a Heavy for the day of:

3 Hang Power Clean + 1 Front Squat

Comment Only

ACCESSORY/EXTRA

Bird Dog Band Row

3 x 8/8