WOD:

1) “Hawks”- AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-unders

Another year has gone by. I still remember sitting in my office when I got the call about Ryan’s passing. He will always be remembered as an amazing friend, member, and human being. Have fun and rip it up.

Extra Work:

2) Butterfly Pull-up: 10 minutes Practice

Work on Butterfly Pull-ups, if you don’t have a normal Kipping Pull-up, work on that.

3) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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