Workout of the Day (WOD)

Friday 1/15/16

Remember,  our Sunday extra training is one hour earlier from 8-10am.  We are moving the time of it this week due to the Seahawks playoff game.  We will have our regular classes on Saturday at 9 and 10 plus our Sunday regular class is at 11:30am.

WOD Rx:
600m Run
75 Double unders
25 Hspu (newer people coaches will scale to modified HSPU or use barbell or dumbbells for shoulder presses)
75 double unders
600m Run

WOD FB:
600m Run
150 double Unders
50 HSPU
150 DoubleUnders
600m Run
*20 Minute time cap

Post WOD:
2 Rounds not for time
20 Sit-Ups
30 Supermans
40 Flutter Kicks (each leg = 1)
50 Banded Good Mornings
1 Minute Plank Hold

That's right "I got it from daddy"

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