Wednesday January 18th 2017

Wednesday!
Warmup:
5:00 of:
Row 150m
10 Slow Air Squats
5 Burpees

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B.
Teams of two complete two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Partner 1 completes entire round, then Partner 2 completes their entire round before P1 begins rowing on their second round.

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Teams of two complete two sets for times of:
30/20 Calories of Rowing
60 Kettlebell Swings
60 Goblet Squats
Partner 1 completes entire round, then Partner 2 completes their entire round before P1 begins rowing on their second round.