Monday, Jan. 16, 2017 – MLK JR. DAY

We will have a regular schedule for all classes today.

011617 WOD

A. 4:00 Tabata

Double-unders

L-sit or tuck of bar or parallette

B. Pause back squats

Take 15 minutes to build to a challenging set of three reps, each with a two-second hold at the bottom. Rest 1:30 between sets and use that time to mobilize upper body.

C. For time:

500-meter row

25 chest-to-bar pull-ups

50 thrusters (45/35)

75 double-unders

++ On-Ramp

For time:

250-meter row or 200-meter run

Then, five rounds:

5 ring rows

10 DB thrusters / air squats

20 double-under attempts