MONDAY 1/16/17 SCHEDULE: WODs at 9AM, 12PM, 5:30PM, 6:30PM
Conditioning
3 Rounds for Time:
30 KB Swings (American or Russian)
400m Run
20 Tuck-Ups (scale: Sit-Ups)
200m Run
10 Pull-Ups (scale: Ring Rows)
Go as heavy as possible on KB Swings — record weight used.
Cash-Out
10 Min. to complete 3-4 Rounds:
15-30″ Bar Hang (odd rounds pull-up grip, even rounds chin-up grip)
15 Lying Side Hip Raises, each side (scale: knees instead of feet)