Thursday, Jan. 5, 2017

“First steps are always the hardest but until they are taken the notion of progress remains only a notion and not an achievement.” — Aberjhani  

010517 WOD

A. Group warm up

Coach’s choice

B. 28:00 EMOM

Min 1: 100-meter run or 150-meter row

Min 2: 15-20 Russian kettlebell swings (53/35)

Min 3: 15-20 med ball sit-ups (20/14)

Min 4: 5-10 strict chin-ups

>> On-Ramp

28:00 EMOM

Min 1: 50-meter row

Min 2: 10 Russian KBs

Min 3: 10 crunches

Min 4: 10 ring rows