Friday Jan. 20

WOD #1
A. Front Squat @ 30×1 5,4,3,5, rest 4 min.
B1.  ring rows amrap -4, rest 2 min. x4
B2. push ups @ 21×1, armap -2, rest 2 min.
C. ghd back ext 1010 3×15, rest 1 min.

WOD #2
A. Front Squat @ 30×1 5,4,3,5, rest 4 min.
B1.  Chest to bar pull ups armap -4, rest 2 min. x4
B2. ring dips @ 21×1, armap -2, rest 2 min.
C. ghd back ext 1010 3×15, rest 1 min.