Wednesday Wall Ball
Warm: 8 x 5/arm- KB Squat Snatch :90 Rest between sets WOD: 50 Wall Ball Then: 3 Rnds of 1 Big Lap Pull Up- RX- C2B x 10 F- 12 Pull Up...
Day 1 Guest Week WOD
Warm: 300 m Row 10 Push Up 15 Sit up 4 Rounds Strength: Back Squat 10-8-6-4-3-2 Weight goes up as reps go down WOD 50-30-15 Wall Ball Sit up
Heavy Friday
Warm- 200 m Row- x 4 w/ 1:00 Res Skill Hand Stand :20 HS hold x 5 HS walk WOD 3 Rounds for time 20 Leg Raises 8 Front Squats 6 S2OH 4...
