Wednesday 012313 WOD, 5:15 am OR 7 something pm
Warmup with a few swings, snatches, front squats and goblet squats. not too many, just enough to get the blood flowing and get loosened up.
Get a few reps of the bird dog and 5x10 sec holds of the bat wing thing.
Barbell Complex: 5x3 of bent over row (BR), PC, FS, MP, good morning (GM), 95#
perform each set of reps for each movement before putting the barbell down.
and, a few back squats...
BS 2x30, 95#
yep, complete 2 sets of 30 back squats.
*while waiting your turn on the complex or squats, get in a couple sets of 1 arm press, 2-3-5
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