Tuesday, Sept. 22, 2015
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