Good Flow

Stress happens when there is disharmony between head and heart.
~ Johan Boswinkel

Warm up

Range of Motion

Bootstrappers

Inch worms

KB WOD

A1: Front squat (Dbl) 12kg 4 sets, 5 reps

R 60

2 sets, 10 reps

B1: Pull ups 5 kip/5 chin up strict

B2: Clean & press (Dbl) 12kg

R 60

3 RNDS, 30 seconds each movement

C1: KB OHSwing 16kg

C2: Ball Slams 16#

C3: Burpees (yeah!)

C4: Figure 8 to Hold

Skill: 1 Arm Swings 24kg

Love this workout ;). Great flow. Nice strength piece in front. Good transitions.

RidgeRebels - Rowing Crew

C2 Holiday Challenge

3519 15:28 - Happy with the output @ 33.

Decided to count all meters ;) rather than let the extra 10-20 slide, it will add up!

A little sore from the last couple of days of rowing, but it feels good. A nice so that means good work.