Wednesday, January 18th: WOD, Whiskey & Wine!

 

Warm up:  3 minute bike followed by:  8 Curtis P’s with PVC or bar, 10 chin ups and 10 sit ups

 

Mobility and wod prep

-Wrist, shoulder, hips

-5 reps of each movement

-Build DT complex

-Row 200m and cover basic technique

 

Every two minutes for 24 minutes

0:00-2:00       1 round of “DT”

2:00-4:00       500m/450m row

4:00-6:00       2 rounds of “Cindy”

6:00-8:00       1 round of “DT”

8:00-10:00     500m/450m row

10:00-12:00   2 rounds of “Cindy”

12:00-14:00   1 round of “DT”

14:00-16:00   500m/450m row

16:00-18:00   2 rounds of “Cindy”

18:00-20:00   1 round of “DT”

20:00-22:00   500m/450m row

22:00-24:00   2 rounds of “Cindy”

 

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