Tuesday, Jan. 17, 2017

Congratulations to our January Basics grads! We’re so glad to have each of you. Keep up the good work!

011717 WOD

A. Three sets of:

Romanian deadlift x 8 reps @3011

Rest 60 seconds

Single-leg hip bridge x 12 reps each side @2011

Rest 60 seconds

Single-arm dumbbell row x 10 reps @2111

Rest 60 seconds

B. In teams of two, with only one person working at a time, partners alternate whole rounds to complete…

10:00 AMRAP

10 push press (115/75)

5 burpees over the barbell

Rest 5:00

10:00 AMRAP

Row 150 meters

15 Russian kettlebell swings (heavy)

Modifications will be on whiteboard