WOD

Partner Sandbag WOD 4 rounds each for time of, 5-4-3-2-1 reps of sandbag squat clean 62lb-M/25lb-W sandbag shoulder to shoulder & back sandbag squat thrust While your partner rows for max calories Team score is total time less 1 second for each calorie rowed. Ex., 300 calories overall total for 4 rounds, team total, reduce

Make up, D’over day or Open Gym You can choose to make up or redo any workout form the past week, or use today as Open Gym to work on skills and weaknesses. *** Don’t forget tomorrow, Saturday January 14, 2017, is our Annual Holiday and Member Appreciation Party from 2:00pm-5:00pm at Bay Lanes. All

Strength: DB incline bench press 5-5-5-5-5 find 5RM Recovery WOD: 4 rounds for time of 30 hollow rock 300M row 30 hollow roll 30 jumping pullup AfterWOD: 5-10 minutes, stretch or roll

4 rounds, rest as needed 3-2-1 reps of deadlift & box jump Start round 1 at 60% of 1RM, target 80+% of 1RM in 4th round AfterWOD: 4 minute, max reps, burpee pullup

Strength or Skill: Snatch WOD: Hanging Randy 75 reps for time of Hang power snatch 75/55 AfterWOD: Side plank, 60 seconds per side

1 – 500 meter row sprint, max effort, for meters 2 – 5 rounds for time of 15 KB swing, American 55/40 10 Bent over row 5R+5L 10 KB goblet squat and 1/2 15 cals on C2 rower AfterWOD: Frog stretch/hip opener

Wall walk 1-2-3-4-3-2-1 Renegade row, 5 per arm each round Bkwd DB lunge, 10 per leg each round Ball slam, 15 reps each round AfterWOD: Rowing form clinic with Zac P.