Friday 2.19.2016

This lady had an AWESOME night tonight

This lady had an AWESOME night tonight

Warm Up

Row 750m
(250 easy, 250 med, 250 strong)

Knee Squeezes
Forward Lean
Frankenstein Kicks
Lunges with twist

~ Hip Mobility Complex
~ Kicks
~ Kips
~ Individual


A. WOD Prep
7-5-3 of:
Calorie Row
Wall Balls
Power Cleans
Ring Dips
-Rest 2:00 between efforts-
*Note: Increase effort each round as the number of reps decreases. Goal is to be breaking a sweat at the end of this - Go with muscle ups the last round if able.

B. Open WOD 14.4
AMRAP 14:00
60 Calorie Row
50 T2B/K2E
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups/Ring Dips

C. Teams of Two:
Calorie AD
Push Ups

Gatorz Sunglass - Made in the USA