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January 17TH WOD

Reminder: 5 & 6 am OPEN GYM. NO 9:30 am class today. Afernoon classes are on. BUT please stay tuned to social media for weather related closings.


Warm Up: 6min AMRAP

10 KBS

10 Ring Rows

10 DB Push Press

10 Push UPs

10 Hollow Body On Pull up bar


Strength: Shoulder Press

1x 10 @ 60

1x8 @ 65

1x8 @ 70

1x8 @ 75%


Conditioning: 20 min AMRAP

10 Pull ups

12 KBS

14 Barbell Bent Over Row (135/95)(125/85)

16 Weighted Sit ups

18 Push Press (135/95)(125/85)

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