Thursday Oct 11th WOD


Turkish Get up 3x3 each arm

Scale with half turkish get up

Tabata : HandStand Hold or Wall Facing HandStand Hold (8rds 20sec on/30 sec rest)

Conditioning: 10 minute Amrap 1 Bar muscle up (Rx+ = Ring MU) 2 overhead squats (115/75) 1 Bar muscle up 4 overhead squats 1 Bar muscle up 6 overhead squats 1 Bar muscle up 8 overhead squats…

Continue to add two reps to the squats each round.

*Sub 2 C2B pull ups + 2 ring dips inplace of BMU

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches