Skill WOD
Spend 15 minutes working on Muscle ups
Fitness:
5 Turnovers on low rings
5 Kip swings on high rings
:30 Ring Support Hold
5 Turnovers on low rings
5 Kip swings on high rings
:30 Ring Support Hold
Performance/Open:
5 Turnovers (feet up on a box)
5 Kip Swings on high rings
:15 Support hold at the top :15 support hold at the bottom
5 Kip Swings on high rings
:15 Support hold at the top :15 support hold at the bottom
**You should hit each station 4-5 times.**
WOD
Performance & Open
21-15-9
21-15-9
Deadlift
9-6-3
Ring Muscle up
Performance & Open: 275/185
Fitness
21-15-9
Deadlifts
Push up
Pull ups
15-12-9
Fitness: 185/125
Save the Date:
February 8th: Mini Kettlebell workshop 3-4:30pm at CFH
February 9th: Nutrition Talk with Coach Brittany Hallahan 12:15pm at CFH
February 14th: Bring your Swolemate (or Friend) Day
February 17th: Chili Cook off (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm