TUESDAY 1.15.19

WOD

4 ROUNDS

2:00 MINUTE TO COMPLETE REPS

:15 TRANSITION TIME

24 CAL ROW

18 DEADLIFTS (155, 105)

12 BURPEES

6 RING MUSCLE (RING WORK ONLY!!! NO BAR MU TODAY!!!)

***WORK ON EFFICIENCY WHILE INCREASING SPEED. BIG HARD PULLS ON THE ROWER TO ROLL THOSE CALORIES OVER FASTER USING YOUR LEGS TO GENERATE THE POWER. TIGHT CORE AND ENGAGED HAMSTRINGS TO PROVIDE RECOIL ON THE DEADLIFTS. USE THOSE HIPS ON THE BURPEES TO THRUST OFF THE FLOOR TO WHIP YOUR FEET UNDER YOU AND THEN RIGHT INTO THE NEXT. ON THE MUSCLE UPS DON’T SHORT CHANGE THE KIP, WORK ON THE FULL SUPERMAN HOLLOW ROCK POSITIONS! AND LAST BUT NOT LEAST…KILL IT!!!