Jan 4th WOD

Quick warm up, then go immediately into workout. 

Every minute on the minute stop and do 5 burpess. Workout starts with burpees. 

Complete for time:

100 KBS(55/35)

100 DB snatches

100 Ring Rows (try to be as low as possible with body position under the rings) 

Cannot begin next rep scheme until 100 of previous movement have been achieved. 

***Core cash out:

50 superman's 

50 hollow rocks

49 views0 comments

Recent Posts

See All

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups