WODs 1.9.17 - 1.13.17 - New Intro Course Starts 1.24.17 - Space is limited

Week number 2 of the new year!  Stay focused on your goals! Do something for a month and it will become a habit. DO NOT QUIT!

We will be launching a new intro course on January 24th. Please share with all your friends!

Monday

5 rounds

7 HSPU

14 DL 225/155

21 WB 20/14

Tuesday

EMOM 10 min

20 sec on/40 sec off

Min 1 ME Snatch 115/75

Min 2 ME C2B Pull Ups- Scale jumping pull ups

Rest 3 min

Then

4 rounds

10 Snatch 95/65

1 Round of Cindy (5 pull ups, 10 pushups, 15 air squats)

Wednesday

3 rounds

Run 600m

15 Sit Ups

15 Hollow Rocks

30 Mtn Climbers

15 V ups

15 Russian Twist 35/25


Thursday

1x20 Rep Back Squat at 50% +20-25 lbs

Then

5 Rds

15 FS 115/75

15 Bar facing burpees

Friday

9 min to

Row 1000m

Then with remaining time as many reps as possible of

10 STO 155/105

30 DU

Rest 3 min

7 min to

Row 750m

Then with the remaining time as many reps as possible of

15 STO 115/75

30 DU

Rest 2 min

5 min to Row 500m

Then with the remaining time as many reps as possible of

20 STO 75/55

30 DU

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