Wod Sunday 1/1/17 Happy New Year!

1. Warm-up

Prep the movements

2. WOD

“Baby New Year”

For time

Teams of 2 1 athlete works while the other rests. Divide the reps, cals and run as you like)

  • 50 wall balls(20,14)(Rx+30,20)
  • 100 Calorie row(Rx plus set damper to 10/7)
  • 50 dead lifts(225,150)
  • 100 ab-mat sit-ups(Rx +GHD sit-ups)
  • 50 Burpees over the bar
  • 400m sand bag run(break how ever you like)(50,35)(Rx+60,40)
  • 50 Hand stand push-ups or plate ground to over head(35,25)
  • 100 Double unders
  • 50 hang power cleans(135,95)
  • 100 calorie bike
  • 50 STOH (95,65)

    3. Post wod

Foam roll 5 minutes

happy-new-year-2017

Posted in WOD

4 thoughts on “Wod Sunday 1/1/17 Happy New Year!

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