WOD 01/14/16
8 Minutes of Hip/Rack Mobility (Click links for details)
A- WU- 3 RNFT of:
9 WallBall (20/14#- Max Height)
15 Ring Row
21 Ab Mat Sit Up
B- Squat Clean Thruster + 2 Thruster-
10 Minutes To A Max For The Complex
(squat clean+thruster first rep/thruster 2nd and 3rd rep)
C- 10 Minute AMRAP of:
10 Thruster (115/75)
10 Calorie Row
Cardio
8 Minutes of Shoulder/Back Mobility
A- WU- 5-1 WallWalk + 3 Minutes Light Row @ 50% RPE
B- 20 Minute AMRAP of:
9 USA K.B. Swing (HBD)
9 Ball Slam (20/15#)
9 K2E (Hanging knee raise)
9 Burpee
C- *100 Each NFT-
Banded Pull Apart
Banded Push Down
Banded Seated Ham Curl
Banded Good Morning
Rogue is running a sale on Metcon 1’s – $90.
Other sites have them for $100.
Guessing the release of the 2’s in a couple days is the driving factor.
Love this photo:
Credit to Mario for the amazing pics