Thursday, January 18, 2018

Welcome our new CF Upcountry member, Briggs (Katy and Zeke’s puppy). Please remember to scale wisely, Briggs. That kettlebell is more than three times your bodyweight.
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011818 WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 3 x kips + 2 x rings to hips (2 sets)

Station 2 – 20 x shoulder taps or 0:30-0:60 handstand hold

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

C. Three sets for max reps of:

60 seconds of rowing for calories

60 seconds of Rest

60 seconds of sit-ups

60 seconds of Rest

60 seconds of double-unders

60 seconds of Rest

60 seconds of burpees

60 seconds of Rest

>>Modifications will be given