Workout of the Day

Friday, September 20th

Strength: SnatchAccumulate 12 squat snatches at 80% of 1RM WOD: 4RFT 50FT DB Single Arm OH Walking Lunge 50/35 12 Single DB Box Step Up 50/35 24″/20″ 6 Strict HSPU(12 min time cap)

Monday, September 16th

WOD: Fran 21/15/9 Thrusters 95/65 Pull Ups Skill (after WOD): Freestanding Handstand/Handstand Walk skill work: Wall walks Wall kick-ups/freestanding kick ups Handstand bailing practice Shoulder Taps