16 Days and Counting!

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 ; )