Thursday, January 6

New merch!

Two new designs (and more on the way!). Click HERE and HERE to view.

Rebuild option in lieu of WOD today!

Strength (all athletes):

5 rounds for quality of:

6 L Bulgarian Split Squats, pick load @30X1

Rest 30 secs

6 R Bulgarian Split Squats, pick load

Rest 30 secs

8 Supinated Barbell Bent Over Rows, pick load @21X0

Rest 1 min

Use a load that will be challenging, but achievable for the five rounds at the prescribed tempo.

WOD:

2 rounds, each round for time, of:

50 Row Calories

50 Wall Balls, 20/14 lbs

Rest 5 mins between each round.

Rebuild Option

4RFQ

1. Goblet Cyclist Squat; 31X1 Tempo; 8-10reps rest 15sec

2. Russian Kettlebell Swings x 16-18reps rest 60-90sec and back to 1