Friday, 1/6/2017 WOD

“She walked on the coals of fire like she was stepping on the defeated souls of those who doubted her.” – Matt Baker

Warm up:
CFTE Dynamic Stretch
Tabata core
Russian twists
Tuck ups
Hollow hold

Strength:
Bench Press
20 min to complete 8 sets of 5 reps
Increase weight every other set

Conditioning: 
3 Rounds of:
2 min at each station
Bench Press
Row for calories
Double unders
Goblet Squats (53/32)

2 min rest

Then
1 min at each station with 1 min rest at the end
Then 30 seconds at each station

 

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