Wednesday, Jan. 4, 2017

Returning visitors turned CF Upcountry family will head back to their real home of New Hampshire today. Aloha and a hui hou, Joe, Lizzy and Kathy! We are thankful to know each of you, and we’ll be counting down the days until next Christmas!

010417 WOD

A. 8:00 OTM

Even minutes: 100-meter run

Odd minutes: 0:20 hollow + 0:20 arch

B. Three rounds of the following:

DB single-arm bent-over rows  x 6-8 / side @ 4111

Supine ring rows with heels on box x 8-10 @ 30×1

L-seated DB presses x 10-12 reps

Rest 45 seconds between movements

C. “Freddy’s Revenge”

Five rounds for time:

5 shoulder to overhead (185/125)

10 burpees

Let’s fill up some of the spots on the gym records board!

>> On-Ramp

Five rounds for time:

5 DB or barbell push presses

10 burpees