WOD - Jan 30, 2018

Intent: TRAIN
A1. Good morning - 10x3
A2. Slam ball bear crawl - 50ft x3
A3. DB upright row - 10/side x3
+
5 min AMRAP
30 DU or 40 Singles
10 DB Thrusters
5 Burpee over DB
-rest 2 mins-
x3 sets *goal is consistent scores

Sport - 
Before WOD:
A. HS hold/walk practice - 5 mins of focused work
B1. GHD sit-up - 20x3
B2. Kipping HSPU @ 4/2" deficit - 12x3
After WOD:
1 min Bike
1 min Row
1 min Run
1 min Ski
-rest 1 min-
x5