Thursday, Jan. 21, 2016

5:30 class looking strong!

012116 WOD

A. Three rounds NFT

Run 100

5 burpee broad jumps

10 glute bridges

15 hollow rocks

B. AMRAP 8:00

20 sit-ups

15 air squats

10 push-ups

Rest 4:00

AMRAP 8:00

20 double-unders

15 Russian Kettlebell swings (53/35)

10 push balls (20# 10′ / 14# 9′)

C. Mobility

Quad smash with barbell 2:00/ side

Pec and delt smash with lacrosse ball 2:00/ side