NEWS

MON WOD Recording: Here

WOD

GYM WOD

Pre WOD
Shoulder Warm Up On Rig:
Tabata of…
:20 Hang/:10 rest
:20 Active Hang/:10 rest
:10/:10 1-Arm Hang/:10 rest
:20 Ring Rows/:10 rest

“My Life So Happy”
5 Rounds
5 Strict Pull Ups
20/15 Cal Bike (or 350/250m Row)

HOME WOD

Pre WOD
Shoulder Warm Up: Tabata
Plank Taps

WOD
5 Rounds
20 Plank Taps (or 5 DB bent over rows per side)
300 Meter Run

WOD GUIDANCE & GOALS
Do 5 strict pull ups (or less, and possibly use a band) then 20/15 calories on the bike. If you’re at home do 10 db/kb bent over rows (5 per side) for the pull ups. If you do not have equipment do 20 planks taps (10 per side). Target 8-12 minutes.

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httpv://www.youtube.com/watch?v=tUbslJv52rg