Thursday 1/2 regular hours
WOD for 1/2/19
Complete 2-3 sets: •8 Barbell Rollouts •12-15 Seated Pike Ups •40-60 sec Supine Chinese Plank
Complete 3 sets of: •8-10 Dumbbell Incline Bench Press (rotating grip) •8-10 Dumbbell Bent Over Rows (rotating grip)
Front Squats
Complete 4 sets of 3 working between 80-85% of your 1RM C&J.
Complete 5 rounds starting every 4th minute: •12/17 Calorie Bike/Row/Ski Erg (1:40 cap) •12 Hang Power Snatch #65/95 (M50+ #55/75) •40 Double Unders **Must complete within the 4-minutes to keep it as RX** **Score the slowest round.**