WOD Wednesday March 16

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 30 sec handstand hold, 1 minute kettlebell swing, 30 sec handstand hold

  1. Superset (3 Sets of 10 each): Weighted Glute-Ham Sit ups and Weighted or Banded Glute-Ham raise

2. Every minute on the minute for 10 minutes:

1 Push Press + 1 Jerk @ 85-90 % your max push press

3. As many rounds as possible in 12 minutes:

Ascending ladder of:

Handstand push ups or Wall Climbs

Burpees

*Start with 1 rep of each, then increase to 2 reps of each, then 3 reps of each… etc. until time is up.

 

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