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.** 

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10:00am to 11:00am



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Fairfield, Ca 94534

(707) 421-1629


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