01.04.18

Warm Up400m row or bike 3 sets of the DB complex 200m row or bike 2 sets of the DB complex 10 cals as fast as possible on bike or row 1 set of DB complex *you can build load on the complex, rest as needed between complexes DB Complex: start with a DB plank 1. right arm row 2. push up 3. left arm row 4. push up 5. jump to standing 6. clean 7. front squat with DB racked x 2 reps 8. push press x 2 reps

Primer: 6:00 EMOM min 1: kip & cadence complex 2-3 times 2 beat swings (kip swings) + 2 tuck ups (knees to chest) + 2 TTB min 2: L-sit hold on parallelettes- accumulate time- allow for rest in the minute

WOD 20:00 EMOM min 1: 12/10 cal bike min 2: 12 TTB- if feeling extra spicy do 2 muscle ups instead min 3: 30 DUs or 60 singles min4: 2 lengths sled pull with 2/1 plates on small sleds- pull the rope one length and run the rope back to the start

12.23.17 'Dasher'

Open gym Dec 24th at 7am and Noon.  Closed on Christmas Day.  Merry Christmas!

Group Warm Up

WOD 'Dasher' 800m Row 30 KB swings 53/35 30 pull ups 30 cal bike 30 wall balls 20/14 30 cal bike 30 box jumps 24/20" 30 wall balls 800m Row 30 KB swings 30 pull ups