Everyone wanting to participate in the wellness challenge must attend one of our seminars. WOD 01 04 13 A1. Hollow Rocks 3×10 A2. Front Lever Negatives 3×4. Choose (tuck/1 foot tuck/2 feet out) B. For time: Row 500m 30 Overhead
11 28 12
WOD 11 28 12 A1. Hollow Rocks 3×10 A2. TGU 3×4 (Set of 4 = 2 each arm). Work up to a heavy but manageable load. B. Snatch 10×1 with perfect form. We don’t care about weight today. OHS if
11 09 12
Happy Birthday to Christine! Her birthday WOD will be tomorrow! WOD 11 09 12 A. Hollow Rocks 4×12 B. False Grip CTR Pullups 4×5. ROM over load. Keep elbows in. C. 3 Rounds for time: 16 KB/DB Snatches (53/35)