WOD 4.9.18
Upcoming Events
ERG Rowing Seminar!!!
at Max Kane Health & Fitness Flowery Branch
Saturday 21st of April
9:00am-12:00pm
Workout of the Day 1.1.17
MetCon / Work
Level 3
8min AMRAP of:
6-OHS 95/135
12- Box Jumps 20/24
Level 2
8min AMRAP of:
6-OHS 65/95
12- Box Jumps 18/20
Level 1
8min AMRAP of:
6-OHS 35/65
12- Box Jumps (scale as needed)
Skill / Strength
3 rounds of:
10- Alt Cossack Squats
10- Prone Banded Hamstring Curls w/3sec hold
10- GHD Hip Ext
