Tuesday, Sept. 22, 2015

photo(1005)We are so glad Yigit is back from his trip to Turkey.  We love 5:45 a.m. class. Keep up the good work, gang!

092215 WOD

A. Every 2:00 for 18:00 (3 sets)

Minute 0-2; 6-8; 12-14: 10-meter handstand walk or 0:45 handstand hold / wall walk / overhead hold

Minute 2-4; 8-10; 14-16: 12-20 good mornings with empty bar

Minute 4-6; 10-12; 16-18: 20 hollow to arch rolls (10 rolls to left; 10 to right)

B. Every 3:00 for 15:00 (5 sets)

Run 200-300 meters

12 box jump-overs (24/20)

8/6 strict pull-ups

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters

12 step-ups

8/6 ring rows

C. Cash out

3 x 10 / side: bicep curls with dumbbell