First WOD Week of Jan. 6th


  • 50 Double Unders

followed by 2 rounds for quality

10-15 reps of the following

  • push-ups
  • sit-ups
  • bent over row (with DB or barbell) – Slow and controlled, straight back
  • air squats (hips below knee) – squat to a target box, bench or stack of weights if needed
  • 30 sec samson stretch each leg


5 Rounds for Time (time cap – 20 minutes)

  • 15 dips (use bench or chair)
  • 9 Thrusters with empty barbell or (ladies 15#dbs / men 25# db) scale weight as needed

Watch Video of proper thruster form 

Record time, stop if not complete in 20 minutes and record total number of reps.

Workout tip:  Breakup dips into small sets of 3 or 5, even in the beginning when you can likely do more.  Take small beaks and keep going.

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