CF and Burn WOD – Tuesday 1/14

Spend 4 minutes on any machine
At the top of every minute push the pace to a sprint for :10

Quick group mobility

Every 3:00 for 30:00
15/12 cals AB
Intended stimulus – treat every interval as a sprint. Try to get each one done in :40 or less. Even more importantly, try to hold the pace for all 10.

Accessory Work
3 to 5 rounds
15 side delt raises
15 push-ups (add weight if possible)
15 GHD or weighted sit-ups

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