Day

January 23, 2014

Workout of the Day: MWOD: Overhead Rib Mob (3 Min Each, Pg 242) WOD: Death By: Kettle Bell Swing Goblet Squat Extras: Accumulate either: 3...

Main Event: Comp grip bench press: 70% x 8 x 2, 80% x 5 x 2, 90% x 3 x 2 Accessories: delt party: front,...

Skill work: Stink bugs <–> Plank <–> Saggy Bellies Warm up: Move around the circle and FREEZE! WOD: Plank -> Stink bug -> Forward roll...

Warm up: 3 Rounds 2 Cartwheels -> 5 Squats -> 5 Sit ups -> 2 Pull ups Skill work: Wall ups WOD: “Up the wall”...