WOD-January 22nd

Warm Up
Coaches Warm Up

Back Extensions On GHD 5/10

HeroWod
“John Williamson”
EMOM in 36 minutes
From 0:00-6:00, EMOM of:
10 Pull-Ups
From 6:00-12:00, EMOM of:
5 Squat Cleans (155/105 lb)
From 12:00-18:00, EMOM of:
10 Toes-to-Bars
From 18:00-24:00, EMOM of:
5 Shoulder-to-Overheads (155/105 lb from the ground)
From 24:00-30:00, EMOM of:
10 Kettlebell swings 53/35lbs
From 30:00-36:00, EMOM of:
5 Overhead Squats (155/105 lb)