With just 16 days left its time to kick it into high gear and get your row on!  Todays challenge is 16 cals on the rower in 40/60 seconds.   Good luck and make sure to mark your calendar for

 

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength: 

3 Rounds of:  20 DB Step ups (35/25)
30 Sec Hollow Rock hold
12 DB Shoulder press (35/25)

 

Metcon:

 

Welded

Partner WOD
12 Power Cleans 175/115
60/45 Cal Ski
60 Pullups
12 Power Cleans 175/115
60/45 Cal Bike
60 Wallballs 20/14
12 Power Cleans 175/115
Adv: D Ball Toss 100/80
Instead of Power Cleans

Welded Lean

Partner WOD

20 Min AMRAP

50 Box Jumps 24/20

50 Push Press 75/55

50 Front Rack Lunges 75/55

50 KB Swings 53/35

Adv: 95/65

 

Mobility Of the Day: Super friend Calf Smash

Improves:  Attention Span to actually read the mobility ; )