WOD-
As many reps as possible in 15:00 of
3 Wallballs
3 Toes to bar
*Add 3 reps to wallballs and toes to bar each round
**Score is round completed plus reps
After party
5:00 Grip capacity work
:20 Hang from pull up bar, directly into
Farmers hold up the minute with KB’s or dumbbells
x 5 rounds.
No rest between pull up hang and farmers hold. Suggested weight 40# – 50# (30# – 40#) in each hand
*Expect to see this once a week for the foreseeable future
to help build our grip strength
SPRINT-
5 Rounds for Time:
5 Push Ups
15 SlamBalls
:30 Plank Hold
5 Push Ups
15 SlamBalls
Rest 1 Minute Between Rounds
