WOD: Workout of the Day January 8, 2019

WOD

Warm Up

Hip Flexor Flow or 3 Way Hip Stretch (3 Each)

3 Rounds

10 Jumping Pull-Up

50 Ft Waiter Walk (right)

50 Ft Waiter Walk (left)

10 Lateral Lunge

Lifting

Back Squat 1Rm

Conditioning

100 Wall Balls 20/14

10 Rope Climbs

Goal: Sub 9 min

Time Cap: 13 minute