WOD January 16, 2017

16 Jan

WOD January 16, 2017


  1. Be sure to check out the latest blog post on goal setting…The Goals Board! Let's get that whiteboard filled up and start crushing.
  2. Also, I wrote a blog about arguably the healthiest and simplest meal ever created called Easy Beef & Brussels Sprouts. Check it out and let me know what you think.
  3. The latest Member Spotlight is posted. Read up on Milt, who commutes all the way from Hawaii just to train with us at the SHOP!

TRAINING Monday January 16, 2016


  • KB Snatch Practice


5 Rounds

KB Complex

6 reps, alternating between right and left sides (3 reps on each side)

  • 1 KB Snatch
  • 1 KB Press
  • 1 Reverse Lunge w/ KB overhead
  • 1 Half-Kneeling Press
  • 1 Front Squat

*no rest between R/L sides

*rest 90 seconds between rounds


  • Lat Smashing x 2 min/side
  • Lat Stretch x 2 min/side


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