Wednesday, May 9, 2018

TODAY IS THE LAST DAY TO VOTE. WE ARE IN 2ND PLACE. LETS FINISH STRONG! VOTING ENDS WEDNESDAY 8:59 PM HAWAII TIME 

LINK: https://www.assaultfitness.com/pages/wildaf

050918 WOD

A. Group warmup

B. Three rounds:

0:45 reverse lunges

0:15 rest

0:45 handstand wall walks or holds or walks or shoulder taps

0:15 rest

0:45 good mornings

1:00 rest

C. EMOM 20:00

Min 1: 100-meter run or 150-meter row

Min 2: 20 mountain climbers

Min 3: 4/3 ring muscle-ups or 5/4 bar muscle-ups or 8/6 chest to bar pull-ups + dips

Min 4: 6-8 bodyweight deadlifts

>>Modifications will be given