WOD 12.20.17
Upcoming Events
Open Enrollment!!!
We are completing a “Back to Basics” program Jan 15th – 26th
This will allow any new athletes to enter directly into our group program
Please Spread the Word to your friends and family!
Pre Register Now and Save $349.00
Sign up Here: https://syncapp.wodhopper.com/gym/10035/v1/enroll
Offer ends Jan 14th 2018
Workout of the Day 12.20.17
Skill / Strength
OHS or OH Lunge Step 4×3 (working up in load)
Then:
Find a Heavy 3rep on
Front Squat with a 3sec tempo & 3sec pause
MetCon / Work
Level 3
5 Rounds NOT FOR TIME: (15min Cap)
6- Alt Turkish Get-ups
6- Alt Pistols to Box (Below Parallel)
6- Kneeling Bottom up KB Press
30sec- Static Hold on GHD (Face up)
Level 2
5 Rounds NOT FOR TIME: (15min Cap)
6- Alt Turkish Get-ups
6- Alt Pistols to Box (At Parallel)
6- Kneeling Bottom up KB Press
30sec- Static Hold on GHD (Face up)
Level 1
5 Rounds NOT FOR TIME: (15min Cap)
6- Alt Turkish Get-ups
6- Alt Pistols to Box (Scale Height as Needed)
6- Kneeling Bottom up KB Press
30sec- Static Hold on GHD (Face up)
