WOD
6 Pull ups
10 OHS
4 Rounds
Rest 3 minutes
6 Pull ups
10 Front Squats
4 Rounds
Rest 3 minutes
6 Pull ups
20 Air Squats
4 Rounds
Fitness: 75/55
Performance: 95/65
Three mini WODs with 3 minute breaks between each. Load should be light. Something you are able to go unbroken with.
DRIVE
1 Minute at each station for 24 minutes
20 Sit Ups
20 Russian KB Swings
20 1 Arm Dumbbell Push Press (10 each side)
15 Burpees
Max Double Unders
Rest
Vigs working hard on the dumbbell with a little help from his friends.
5 Year Anniversary Party Tonight!
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge. Find more information and sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!