Thurs., Jan. 11, 2018

WOD:

A.
Three sets of:

Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 4 minutes between sets

CW: 7, 8 (20# DB Thrusters)

LW: 1, 0 (15# DB Thrusters)