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Tuesday 1.24.17

23
Jan

Tuesday 1.24.17

 “Nothing grows in the comfort zone.”

Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
5 sets of
1 Min on 1 Min Off row
*Same pace each set.

B.
Ring Pull ups/Banded pull up
Ring dips/Banded dip/box dip

Practice the movements and make sure your form is spot on then

10 min AMRAP
30/20 Cal Row
10 pull ups
10 box dips

Or
10 min AMRAP
30/20 Cal row
10 Ring pull ups
10 Ring dips

Or…
10 min AMRAP
30/20 Cal row
10 Muscle ups (rings)

***Todays sets are more directed at efficiency of the overall movement.

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

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