WOD 1.4.18
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 1.4.18
Skill / Strength
Alternate the two movements EMOM
Shoulder Press 5-5-3-3-3 w/3sec tempo
Bent Over Row 5-5-3-3-3 w/3sec hold at top
MetCon / Work
Level 3
3 rounds not for time:
5- Kneeling Muscle Snatch
10- Barbell AbRollers
15- GHD Hip Ext.
20- AbMat Sit-ups
Level 2
3 rounds not for time:
5- Kneeling Muscle Snatch
5- Barbell AbRollers
10- GHD Hip Ext.
20- AbMat Sit-ups
Level 1
3 rounds not for time:
5- Kneeling Muscle Snatch
10sec- Side Plank (each side)
15sec- GHD Static Hold (face down)
20- AbMat Sit-ups
