MONDAY, MARCH 30, 2015

Workout of the Day: Friday 8-3-2012

WOD 1: Back Squat 30 reps for max total weight (Max 18:00)


Advanced WOD 2: AMRAP 15:00

  • 3 Muscle Ups
  • 6 Overhead Lunges (135/95, no racks)
  • 9 GHD Sit Ups

Regular WOD 2: AMRAP 15:00

  • 9 Ring Rows
  • 9 Ring Dips
  • 6 Overhead Lunges (95/65)
  • 20 Sit Ups

Notes: Scale weight as needed

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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