Tuesday, Jan. 14, 2020

It was great having Dave drop in with us today. He owns and operates CrossFit Wanderlust Bali located in Indonesia

011420 WOD

A. Warm-up: Coach’s choice

B. Three sets of:

Supinated barbell bent-over row x 10-12 reps

Alternating Cossack Squats x 14-20 reps

Front Plank x 60 seconds

Rest 45 seconds

C. OTM 25:00

Min 1) 150-meter row

Min 2) 10 burpees

Min 3) 15 v-ups

Min 4) 14 reverse lunges with KBs at sides (53/35)

Min 5) Wild card (choose a movement for approx :25-0:45)

>>Modifications will be given