WOD – Thursday February 7th

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**The railroad crossroad is being worked on. Please note that you might have to go around to get to Zeke** Zeke ThursdayStrength / Gymnastics3 Sets of:18 Double KB Front Squats (Heavy)30 s. Side Plank (Each Side)8 Single Leg Hip Bridges (Each Side)MetconMetcon (Time)3 Rounds time:15 Deadlifts (225/155)15 Toes to BarSc (2x Med Ball Sit-Ups)


WOD – Friday February 1

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Skill Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds Station 2: Handstand Walk x 50 feet Station 3: Hanging L-Sit x 45-60 seconds (accumulated) Metcon (AMRAP – Reps) Muscle Up Reps (accumulated) Rx+ Muscle-ups Rx Ring Dips Sc Hand Release Strict Push-Ups Metcon Metcon […]