Thursday, Jan. 3, 2019

Matt is leaving today for six months to serve in Kuwait. Come to work out with him at his final WOD at 8 a.m. We will miss you, Matt!

010319 WOD

A. Group warmup

B. Three sets of:

Dumbbell bench press x 6-8 reps @ 20X1

Single-leg glue hip bridge x 8-10 reps / side @3011

Hollow rock x 30 seconds

Rest 1:30

C. 10 rounds NFT (not for time):

100-meter run

5 wall balls (30/20) to 10′ target *

100-meter run

5 burpees

Time cap: 20 minutes

* Athletes may stagger movements to share 30 pound wall balls if not enough