Workout of the Day
Fitness/Performance Strength:
Scap Jacked Strength on X-symmetry
Fitness/Performance WOD:
3 rounds for time of:
400 m run
20 pull-ups
50 air squats
Post your results on the Whiteboard.
Archives For dips
FYI, we will be choosing names for the white elephant exchange today and tomorrow!
Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises
Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM
Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women
