January 26th

I love sight and sound of a packed gym and weights slamming around. Tonight at 5:30 that exactly what we had on our hands. Rogue athletes moved very quickly and deliberately during todays dynamic workout.
Warm up
50 hand to hand swings
20 block hand walk overs
20 single leg good mornings
20 overhead squats pvc
20 rollovers

Strength
3×6 weighted rope pull-up
3×10 weighted ring dip

WOD
5 Rounds
7 Sumo deadlift high pull
11 Knees to elbows
11 Burpees