WOD 3.30.18
Upcoming Events
Check Back for Updates!!!
Workout of the Day 1.1.17
MetCon / Work
Level 3
For time:
15- Muscle-ups
3- Rope Climbs
9- Muscle-ups
3- Rope Climbs
7- Muscle-ups
3- Rope Climbs
Level 2
For time:
15- Muscle-ups Transition Drill
3- Rope Climbs
9- Muscle-up Transition Drill
3- Rope Climbs
7- Muscle-ups Transition Drill
3- Rope Climbs
Level 1
For time:
30- Ring Dips
6- Rope Pull 2 Standing
18- Ring Dips
6- Rope Pull 2 Standing
14- Ring Dips
6- Rope Pull 2 Standing
Skill / Strength
3 controlled rounds of:
10- DB Lateral Raises 3sec tempo
15- Prone Shoulder Press
20- Bent Over DB Lateral Raises 3sec tempo
