OKAY BEATS

HBD KB! She DJ’ed our Holiday Party this past weekend

ARTICLES

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CrossFit WOD for Monday 1/30

EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips

Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!

HIIT WOD

SET 1

1:00 stations, 3 rounds

• med ball toe taps
• reverse lunges
• shoulder taps
• ring row
• med ball thruster
• rest

SET 2

3:00 stations, 1 round

• row
• burps onto plate
• med ball ramp sprint
• med ball sit up
• KB drag

SET 3

Holds, 1:00 min each:

• wall sit
• arch
• side plank, R
• boat pose
• side plank, L
• glute/hip bridge
• KB rack hold
• hollow
• wall sit
• hang

CompEx WOD

MFT #1379

Gymnastics Strength WOD

squat series, ankle prep, jumping mechanics, knee jumps, hamstring series