Monday 2/15/16

Due to the unexpected snow, in combination with it being President’s Day, we will be canceling the 5:30am class. All other class’s are as scheduled. Sorry for any inconvenience!

Performance

A. EMOM, for 20 minutes, rotate through the following until you’ve completed five sets of each:

Minute 1 – Back Squat x 6 reps @ 3011

Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps total

Minute 3 – Hollow Rock or Hold x 30-40 seconds

Minute 4 – Prone Chest Supported DB Rows w/5sec pause at top x 5 reps

 

B. For time:

35 Wall Balls (20/14)

10 Toes to Bar

25 Wall Balls

10 Toes to Bar

15 Wall Balls

10 Toes to Bar

5 Wall Balls

10 Toes to Bar

 

Competition

Wod will be posted at gym