WOD for Thursday 230216

Hey! There is still time to sign up for the Open! Do it! Don't forget or neglect!

It will be announced Thursday the 16th at noon online. We will do our best to accommodate you if you are unable to do it during the Friday class times. Just talk to a coach to arrange.

TABATA TIMMY

Double Unders

Russian Twists

Lateral Bar Hops

Ring Dips

...................... rest 2:00

4 Tabata Rounds

Russian KB Swings

....................... rest 2:00

AMRAP

   4 tabata rounds

Echo bike or Row

Strength

Back Squats 7 X 1

Take 7 TOTAL sets to build to a heavy single for the day. Include your warm ups.