Monday, September 11, 2017

At home Tribute WOD

We are CLOSED today and we hope you all are safe!
We are programming for you to be able to get in work at home.

Power
10 x 2 Tempo Air Squats
:05 sec down - :03 sec pause at the bottom - stand

WOD
"16 Year 9-11 Tribute"
16:00 AMRAP
9 Burpees
11 Alternating Pistol Squats (total, not per leg)
3 Strict Handstand Push Ups
4 Alternating Jumping Lunges
3 Strict Handstand Push Ups

Post WOD
10-9-8-7-6-5-4-3-2-1 Heel Taps
2-4-6-8-10-12-14-16-18-20 Russian Twists