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