Saturday, Jan. 20, 2018

The Boss Hoss is in the house ! Check out Ansgar’s Germany-based band (yes, it’s called The Boss Hoss) when you have some free time. You may like what you hear!

012018 WOD

A. Group warmup

B. Movement prep

C. Perform 4 sets against a five-minute running clock, for max rounds and reps of (35-minute workout, including three intervals of rest; 20 minutes of actual work):

Row 500 meters

Immediately followed by as many rounds and reps as possible of…


10 American KBs (53/35)

15 sit-ups

20 double-unders

Rest 5 minutes between sets. Start subsequent rounds of AMRAP where you leave off.