*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) 20 minute Up Ladder:

2 Burpee Dumbbell Box Step-ups 50/35 @ 24/20

4 Abmat Sit-ups

Ladder is 2+4, 4+8, 6+12, 8+16, and so on until time is up. Dumbbell Burpee Box Step-up, hands must stay on the Dumbbells in the bottom, come out of the Burpee Deadlift the Dumbbells and step up and back down on the box, that’s one rep.

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Belt Squat Marching: 7 x :30 ON/:30 OFF @ 50% Bodyweight

Scale loading as needed.

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

https://www.youtube.com/watch?v=vA3QavPp1Ho