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