11-11-16

Happy Veteran’s Day! Take a moment today to thank and honor those who have served our country.

Skill Work Bar Complex 4 sets, pick your own starting point Example: Set 1 4 K2E 4 Pull-up 4 T2B 4 C2B Set 2 5 of each and so on… The goal is to hang onto the bar for the whole set. If you complete the set go up.

Wod 4 Rounds for time Starting on one end of the gym 40 Double Unders (3:1 singles) Plate farmer carry accross the gym (35/25) 20 Med ball squat cleans (20/14) Plate farmer carry back

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike