Thursday, January 20
Rebuild option available in all classes today.
WOD:
5 RFT: 400 m, Assault Bike Calories, Toes-to-bars, and Air Squats
5 rounds for time of:
Run, 400 m
20/15 Assault Bike Calories
15 Toes-to-bars
Run, 400 m
40 Air Squats
Time cap: 40 mins
Rebuild A
3 rounds for max reps of:
20 Alternating Incline Dumbbell Bench Press, pick load @20X1
Rest 15 secs
max rep Banded Push-ups
Rest 1 min
10 L/10 R Banded Single Arm Dumbbell Rows, pick load @2111
Rest 1 min
Rebuild B
3 RFQ
Weighted V-Ups x 12-16 @3111
Goblet Cyclist Squat x 12-16 @3111
Pike Ups (rower) x 10-14 @3111