01.16.2017 WOD

15
Jan

01.16.2017 WOD

A. Mobility

B. Warm-up
15 cal row
5 Burpees
10 Toes-to-bar
3 rounds

C. WOD

WOD #1 (WODapalooza)

21-15-9
Thrusters (95/65) (Rx+ 135/95)
Pull-ups (Rx+ Chest-to-bar)
Row

Click on the WODapalooza link here for the scaling options for each division.

Teams of 2 for larger classes.

The first athlete begins by doing Fran then moves onto the Assault Bike to complete a max number of calories. When the first athlete moves onto the bike, the second athlete can start Fran and the workout is over when the team members have all completed their individuals Frans and calories on the rower or Assault Bike.