Wednesday WOD

Happy New Year! Let's make 2017 amazing!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!
 
Wednesday Smash
Warm-up
Tabata Row (8 Rounds 20sec on 10 sec off) +Work on Pulling for Calories +
 
Skill
Hanging Bar Shrugs (3x5)
Hanging Bar Hollow/Superman (3x5)
 
"WOD" Workout Of The Day
Metcon (Time)
60 Calorie Row Buy-in

Then:
5 Rounds
10 Pull-ups
15 Burpees to a Plate (45/25)
10 T2B

100 Double Under Cash-Out

After WOD
Mobility
After WOD - 15 Minutes
5 Min Barbell Smashing
5 Min Static Stretching

Spread the word. Share this post!