Workout of the Day

Thurs 5-11-17

This Week’s Training ** RSVP **

Athletics WOD

3 Rounds for time of:
21 Wallball Shots 20-10/14-9
15 Pull-ups
9 Clean & Jerks 115/80
Do not increase the loading or wear a vest.
These are excuses for a slower time.

Fitness WOD

A. 4 sets for Calories:
AB :30 @ 100%
-Rest 2:30-
B. EMOM x 6min
Max Hollow Hold

Strength WOD

A. Handstand Position Work
5 sets:
10 sec Body Tightener
15-20sec Floater Drill
10 Box Rocks with Tuck
Rest as needed between movements
B. Accumulate 60sec in an L-sit on Paralletes
-rest as necessary-


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