Hey all, we wanted to let you know that certain portions of the gym will be under construction over the next 2-3 weeks. We are in the process of adding those awesome amenities that we promised. It will not by any means affect your workouts, however certain area’s may be off limits at times. Thank you for your patience and understanding as we continue to work on our bad assery!
WARM UP:
2 Rounds
400 M. Row
10 Burpees
Then:
5 Min. of Mobility
SKILL:
Weighted Ring Dips
3×3 (Go Heavy)
Then:
5 Min. of Handstand Walking
*Work positioning and have fun!
LIFT:
Front Squat
4 @ 65%
4 @ 70%
3×3 @ 75%
WOD:
“POW”
4 Rounds
10 Thrusters (135/95) (115/75) (95/65) (75/55)
4 Shuttle Sprints
30 Double Unders (90 Singles)
POST WOD:
Hip Mobility
Recent Posts
