December 29, 2017

Friday Adventure WOD Saturday January 6th. Sleeping giant hike WOD Kokee Weekend Camping Trip January 12 to 14 WOD and Wine Night Saturday January 20

Warm-up Coach's Choice

Strength/Skill 5 sets of 16 single leg step ups (8 right/8 left)

Metcon (Time) 3 rounds for time of: 24 KB box step up, 12 on the right leg 12 on the left leg 6 bar muscle-ups or 12 Ring Rows 24 KB swings 

L1  1 / .5,  ring rows RX as written

Cooldown Hip Flexor Stretch 90 secs