Thursday, Feb. 18, 2016

Congratulations to Ron on his 511 pound deadlift! Hard work pays off. Great job Ron!

021816 WOD

A. With teams of three:

Partner one: Row for calories

Partner two: ME ball slams (20/15)

Partner three: Plank (any style)

Switching on the minute for 6:00. Team with most calories will not have to do muffin tops.

B. EMOM 25:00 (5 sets)

Min 1: 150-meter row

Min 2: 10 burpees to 6″

Min 3: 15 goblet squats (53/35)

Min 4: 5-10 strict pull-ups

Min 5: 20 sit-ups

C. Mobility

1.  Front delt smash with bar (1:00/side)

2.  Quad smash with foam roller (1:00/side)