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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JANUARY 19TH 2018

WOD:


#chip shot


AMRAP 13:



70 Plate Ground to Overhead (Rx+Alternating DB Snatches 50/35lbs)


60 Wallballs (20/14lbs) 


50/35 Calorie Row  (Assault Bike 35/25)


40 Hand Release Pushups  (Rx+Handstand Pushups)


Rest up to 5 min after WOD, then..


#body armour


2-4 Sets


5 Waiter Squats, each side 


7 Barbell Rollouts 


10 Ring Rows (Rx+ 5 Single Arm each side)


:30s Wall Facing Handstand Hold or Round the Worlds