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post to see today's WOD always posted at 4:45am
The workout for 1/20 is...
ENGINE WEEK - This week's workouts will be light, high in volume and designed to build your engine and get your heart rate up. Next week we will set new benchmarks, so take advantage of this week's lighter weights.
3 Rounds for Quality:
- 10 GHD Sit Ups (work to your comfortable ROM. If too easy, may add weight)
- 10 Renegade Rows (R/L = 1) choose KB or dumbbell which allows you to keep perfect form
- 45s Handstand hold
- 500m Row
- 40 Wall Balls (20/14)
- 30 Mountain Climbers (R/L = 1)
- 20 Pull Ups (mod: banded strict pull ups)
- 600m Run
(12 minute cap)