Monday, May 7, 2018

Our video is currently in 3rd place! Voting goes until Wednesday the 9th. You can re-vote each day. Lets finish strong and win some new gym equipment!

050718 WOD

A. Group warmup

B. Every 2 minutes, for 18 minutes (3 sets of each):

Staiton 1 – Back Squat x 5-6 reps @ 31X1

Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111

Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

C. Complete as many rounds and reps as possible in 7 minutes of:

7 single arm dumbbell thrusters (50/35) switch arms every round

7 box jumps (24/20)

7 pull-ups

>>On-ramp

Complete as many rounds and reps as possible in 7 minutes of:

7 single arm dumbbell thrusters (switch arms every round)

7 step-ups

7 ring-rows