Wednesday, Jan. 24, 2017
We said aloha and a hui hou Tuesday to our part-time CF Upcountry member Frank, 73, who visits yearly from Washington State. Frank said he is really excited to get back to the cold weather. You inspire us, Frank! Stay warm!
012517 WOD
A. 4:00 Tabata
Double-unders
Hollow rock / hold
B. Push press
Take 15 minutes to build to a heavy single
C. 12:00 AMRAP in teams of two
Partition reps any way; each exercise must be completed before moving down list
20 handstand push-ups
30 med-ball cleans (20/14)
40 Russian kettlebell swings (53/35)
50 double-unders
+ Optional individual workout: halve reps
++ On-Ramp
10:00 AMRAP
10 L-seated DB presses
15 med ball cleans
20 Russian kettlebell swings
25 double-under attempts