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Tuesday

7
Jan

Tuesday

Workout of the Day
Warm-up 5 Minutes Dynamic. Then:
Back Squat 8-7-6 (increase load)
8 Hollow Rocks
8 Supermans
6 Windmills (slowly increase load)
then
Back Squat 4 x 5
Alternate
Windmill 4 x 5 each arm
then
WOD (compare to 10-16-13 and 11-5-13)
Stagger start for bigger classes
50 Cal Row
40 Step ups with Slam ball
30 Renegade Rows
20 DB Cleans
10 HSPU or DB Press

Post your scores to the Whiteboard.

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