Saturday, January 29

Rebuild: 8:30a

Community WOD: 9:30a

Rebuild:

A)

6 Rounds, :45 on/:20 rest/transition

Stationary Dips @2111

Ab Mat Situps @2111

Single Arm Landmine Row @2111

B)

3 RFQ

Alt. DB Hammer Curls x 12-16 @3111

Alternating Plank Shoulder Taps x 20

Weighted Box Step Downs x 10-14 @3111

Community WOD:

W/partner. Split work in any way you choose. Move through rounds in any order you choose. Only one athlete working at a time.

Complete as many rounds as possible in 30 mins of:

2 Post Runs (or 30/20 Assault Bike cals – it’s supposed to be bitterly cold!)

30 Dumbbell or Kettlebell Thrusters

20 DB or KB Pull Throughs

Row, 500m

30 KB Swings