Monday, September 5 2016

IMG_2694Great job this weekend to our two VA Games teams! Also shout out to Matt Pires (not pictured) who subbed in last minute for Dakine/Aloha CF.  You all make us so proud!

090516 WOD

A. Group warm-up (TBA)

B. Mobility

C. “Running Nate”

AMRAP 20:00

200-meter run

2 ring muscle-ups (sub: 1 chest-to-bar pull-up + 1 ring dip per MU)

4 handstand push-ups

8 American kettlebell swings (70/53)

>> On-Ramp

AMRAP 15:00

100-meter run

2 ring rows + 2 parallette dips

4 seated dumbbell presses

8 Russian kettlebell swings