Aug 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).

WOD

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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