The Workout of the Day for January 12, 2018

WARM-UP:

2 Rounds:

15 Box Jumps

15 Wallball 20/14

STRENGTH:

4 sets:

12 Bent Over Rows AHAP

Rest 20 sec

12 Weighted Ring Dips AHAP

Rest 2 min

METCON:

3 RFT:

100m Sprint

Rest 30 sec

200m Sprint

Rest 1 min

400m Run

Rest 3 min

Aaron Kennedy