Workout of the Day

Sat 8-5-17

This Week’s Training – ** RSVP **

Athletics WOD

In Teams of 4 Follow the Leader Style:
AMRAP 20min
10 Cal AB
10 Burpees
10 Cal Row
100m Run
Athletes may not start a movement until the teammate ahead of them has finished it

Fitness WOD

Teams of 4
20 min Amrap
50 Tire Flips
50 Pullups / Supine Ring Rows
50 Front Squats 95/65
50 KB Swings 53/35
50 Pushups
A team of four is made up of two pairs. Pairs must alternate movements but may share the workload of a single movement any way they like. Eg. Pair one completes the 50 tire flips splitting them up any way they want, pair two completes the 50 pullups, pair one completes the front squats, etc

Strength WOD

A. 4 Sets:
AMRAP (-1) Strict Ring Dips @ 2112 Tempo
Rest 90 sec
AMRAP (-1) Toes Through Rings
Rest 90 sec
B. EMOM x 6min
10 V-Ups
10 Pushups

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