P

A. 9 Rds:

1:40 on, :20 off

*Rest 2 min rest after round 4

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

Record total meters.

 

B. 3RFT:

Assault Bike 35/25

12 PJ (155/105)

15 T2B (Rx+: 4 BMU + 11 T2B)

 

*C. CS: Iron Scap

*D. Seated 1 arm Bicep Curl: 3×15. Elbow against middle of inner thigh.

 

F

A. 9 Rds:

1:40 on, :20 off

*Rest 2 min rest after round 4

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

Record total meters.

 

B. 3RFT:

Row 400m/300m

12 DB Strict Press (30/20)

15 T2B

 

Let’s set some goals for 2017!

 
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