WOD Monday January 16th

Click to see what is New for 2017!

Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats

  1. Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Check out this weeks Stretch & Flex Video from Coach Alicia:

Check out this weeks Accessory Movement Video from Coach Jim:

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