Tuesday, March 13, 2018


14/12 Cal Row
10 Burpees Over The Rower
8 Toes to Bar
6 KB Swings (2/1.5)

Post WOD Midline:
3 Rounds:
1a) 8 Weighted Overhead Sit Ups (Barbell, DB's, or KB's)
1b) 1:00 Plank
1c) :30 Superman Rocks

Tip of the Day
At first glance, this workout seems like a lot of arms.  However, if you understand what is the driving force behind those movements, you will see that its more midline than it is arms.  This workout will reward the athlete with smooth transitions and powerful hips.