WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 seconds Machine or Run

Station 2 – 7 Medball Deadlifts + 7 Medball Front Squats + 7 Medball Push Press

Station 3 – 5 Inchworm + Push-ups

Get yourself warm and get your positions open.

1b) 12:00 – 45:00 – “Rozendaal” – AQAP:

51 Wall Balls 14/8

Then…10 rounds of…

7 Dumbbell Deadlifts 35/25

200m Run

18 Push-ups

Then…

51 Wall Balls 14/8

Paying tribute to a great member, friend, and person of our community today.

Accessory:

2) Secondary Conditioning – Ski Erg: 12 sets of 250m

Hard efforts. Rest is the time it takes you to complete the previous interval.

3) Olympic Lifting – Behind the Neck Snatch Grip Push Jerk: Heavy Single

Spend 15-20 minutes and build to a heavy single for the day. 

4) Gymnastics Conditioning – 15 minute AMRAP:

500m Bike Erg

5 Strict Ring Dips

Moderate tempo on the bike. Load the Ring Dip with weight as deemed fit, all sets should be unbroken.

5) Trunk – 3 rounds of:

20 Alternating Single Leg Tuck Crunches

30 Second Hollow Hold

1:00 Wall Sit

Not for time, for quality.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE