Aug 31 2018

August 31, 2018

Another end to another great week!


Monday - Labor Day - 8AM Hero WOD only.  Doors open at 8, WOD starts 8:30AM.


Body Weight Warm Up

3 Rounds

20 Squats - Side Squats - Pistols

20 Push Ups

10 Strict Pull Ups - Ring Pull Ups - Ring Rows

10 Box Jumps

20 Sit Ups - V Ups - GHD Sit Ups

(If you felt good at the first movement in Round 1, do the next movement after the Dash in Round 2).



5 Rounds

100m Run

6 Tire Flips (Or Stone to Shoulder)

100m Run

2 Rope Climbs


Stimulus: This is a grind it out kind of WOD.  Tires are limited but you should choose a challenging size.  Yes, they're slippery and difficult to get a grip on...that's what makes them awesome to train with!  Rest before the Rope Climbs and try to do the 2 reps touch and go.  Also, we're running the parking lot for the 100m so don't plan on shorting it by getting your tire down by the gravel.




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