W.O.D

TUESDAY, JANUARY 1st

HAPPY NEW YEAR!!!

CLASSES AT 8AM, 9AM, 10AM AND 11AM ONLY

Points for Reps. FGB Style.

5 Rounds. 1 minute @ each movement before rotation.

Concept 2 Bike for calories - each calorie is 2 points
GTOS Sandbag 100#/70# (70/50# or less) - each rep is 4 points
OHS 95#/65# (65/35 or less) - each rep is 1 point
DB Shoulder Press 35#/25# (25/15# or less). each rep is 1 point
T2B - each rep is 2 points (scaling is strict knee raises)
Rope Climbs - each rep is 5 points (scaling is assisted RC)
Rest

Post WOD - Knee maintenance. 3X8. 4 seconds eccentric / 3 seconds concentric cadence

https://www.youtube.com/watch?v=lFGb0qk8tzw