WOD: Workout of the Day January 23, 2019

WOD

Warm Up

3 Rounds

20 Plate Hops

10 Banded Good Morning

3 Kip Swing + 1 Pull Up + 3 Kip Swing

10 Air Squat

Conditioning

Nicholas

4 Rounds

90 Double Unders

28 Wall Ball 20/14

12 Bar Muscle Ups

11 Power Cleans 155/105

Goal: Sub 25 min

Time Cap: 30 min