Take a look at the flyer for “Mayhem on the Muddy” February 8th before the Super Bowl! Bill is setting up 4 person teams to complete the marathon row along with an assault bike component. Sign up on the white board if you are interested.
WARM UP
3 slow rounds
500m Row
15 KBS
20 squats
Dynamic Stretch
STRENGTH
16min EMOM:
ODD: 6 Touch and Go Power Clean
Even: 5 Touch and Go Power Snatch
WOD
3 Rounds For Time
12 Chest to Bar Pullups
12 KB SDHP (50#/35#)
500 meter row
ICING
Reverse Nordic
DU Practice work on unbroken sets
