Wednesday, January 3, 2018

Our annual New Years photo. The eight took some thought. Thank you 4:30 class and thank you Mariah for figuring out the eight!

010318 WOD

A. Group warmup

B. Three sets of:

Back Squat x 8-10 reps @ 31X1

Side Plank x 45 seconds each side

Rest 60-90 seconds

C. Against a 3-minute running clock, complete:

200-meter run

15 wall balls (20/14) to 10’ target

Med-ball sit-ups (20/14) x max reps

Rest 1 minute between sets, and complete a total of 4 sets.

>>On-ramp

Against a 3-minute running clock, complete:

200-meter run or row

15 air squats

Abmat sit-ups x max reps

Rest 1 minute between sets, and complete a total of 4 sets.