January 16, 2017

Rob has this meal prep off to an amazing start. Nice job, Rob!

Good luck to those who are completing in the RP Challenge. Tomorrow start the first day of the challenge, if you have any question please get in touch with Nyra and if you still haven’t received your template go HERE. They also have other templates like Weightlifting and Strength Training ones if you like.

LET’S DO THIS!

(WOD)

A) ROW 1K HARD

…Rest to full recovery…

B) 15-12-9 (HARD)

Thrusters (95/65)

Burpee C2B

…Rest to full recovery…

C) 15-12-9 (HARD)

Power Cleans (115/75)

Burpees Over Barbell

(SUPPLEMENTAL)

A) ASSAULT BIKE

:30 on @ 90%

:30 slow spin

X30 Sets

B) FRONT LEAN REST ON RINGS

3 Min Total

(BURN)

COMPLETE  @ AEROBIC EFFORT

5 ROUNDS

200M Weighted run (Vest or Medball)

150M Sandbag Run

35 Double Unders

…Rest 1 Min if needed to stay aerobic…