Tuesday, Jan. 5, 2016

IMG_4330Monday we said goodbye ( for now) to are visiting powerhouse father/ daughter duo, Joe and Julie Foucher Lizzy. Safe travels and stay warm in New Hampshire! Until we meet again.

010516 WOD

A. Three rounds NFT:

Row 250 meters

10 arch to hollow on bars or rings

10 rebounding ball slams (30/20)

B. 7:00 EMOM

3 touch and go power clean + push jerks

Stay light and focus on efficient movement

C. Every 3:00 for 15:00

Run or row 200-300 meters

12 box jump-overs (24/20)

10 toes-to-bar

>>On-Ramp

Every 3:00 for 15:00

Run or row 100-200 meters

12 step-ups

10 tucks or sit-ups