041622

8AM - Open GYM & Intro

​9AM - Advanced WOD

A. Metcon (Time)
4 Rounds (5:00)
200m Run
10 Handstand Push Ups
50 Double Unders
10 Single Arm Devil Presses (50/35)

B. Core
5 Rounds
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10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)

*Rest 2:00 b/t sets

10AM - Community WOD

A. Metcon (Reps)
4 Rounds

1 minute of rowing (calories)
1 minute of DB snatches (50/35)
1 minute of sumo deadlift high pulls (95/65)
1 minute of box jumps
1 minute of push presses (95/65)
Rest 1 minute

B. Metcon (Reps)
8 Rounds
0:20 Max Eye Level KBS
0:10 REST
0:20 Max Tuck Ups
0:10 REST
0:20 Mountain Climbers
0:10 REST