Tuesday, 1/15/19

CrossFit
A) 15min EMOM
Min1: 5-10 Strict Ring Dips
Min2: 30s Boat Hold
Min3: 30s Assault Bike @ 80%

B) 4 person Team WOD
4 Rounds Each
30m Sled Drag (backwards)
10 Burpees
30m Sled Pull (forwards)

Beginner’s Class at 6:00pm
Strength:
A) 4 x 4 Strict Press
B) 4 x 4 Push Press

Workout:
12 min EMOM
Minute 1: 30 Sec AB Sprint
Minute 2: 30 sec Plank Hold
Minute 3: 30 Sec Row
Minute 4: 10 Tough Ring Rows
*1 30s AB Sprint each person from 13-16th minute