Saturday, Jan. 19, 2019

“Strength and growth come only through continuous effort and struggle.”- Napoleon Hill

011919 WOD

A. Warm-up: Coach’s choice

B. For 30 minutes rotate through the following movements: Solo or with a partner

50/30 Calorie Assault Bike

50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)* (50/35)

50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

600 meter Run or 2000 meter Bike Erg

6 man makers (push-up row right/ push-up row left/ squat clean thrusters

*Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry.

>>Modifications will be given