Workout of the Day

Workout of the Day

Fri WOD 122217

Vader (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20@10/14@9)
18 Alternating Dumbbell Snatches (35/25)
15 Lateral Burpees over Rower

Rx+ Dumbbell – 50/35

Pick a weight that allows you to complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions and large sets.

TC 22

Bench Press (3 Heavy Sets of 8)
Over the course of the three rounds, build to a heavy set of 8 unbroken repetitions. Rest no more than 3 minutes per round.

Accessory Work
In between sets complete 20 weighted sit-ups.

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