Saturday, February 5 WOD

Warm Up: Dynamic Hip/Hamstring Flexibility


A) Treadmill Tabata: 8 rounds of 20 run/10 rest, set treadmill to 12% elevation, set speed to 5K min/mile pace

B) Baseline: Row 500, 40 Squats, 30 Sit-ups, 20 Push-ups, 10 Pull-ups



Dumbbell Thrusters 50 lbs

Dumbbell Swings 50 lbs

Dead Hang Pull ups

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!