WOD - Wednesday, 2.11.15

Register for Friday Night Lights - Sign Up sheet is at the front desk

Want Krissy Mae Cagney's Book? - Email us using the "contact us" link on the website and use the phrase "please send me the book". She is giving it to our members FOR FREE, because you are awesome.

Want to get down with us at Flex in the CIty this weekend? - Let Rachel know in the Chiropractic Office, she's the boss.

Warm Up

250m Row

10 Wall Balls

250m Row

30 second Pull Up Bar Bottom Hang

 

Gymnastics/Skill:

4 Alternating Sets:

2 attempts Max Handstand Walk

3 High Box Jumps

Scale handstand walk to 30-60 second supported Handstand Hold or max shoulder taps



 

WOD:

In 16 minutes:

 

0-2:00

Row 20/15 calories

Max Wall Balls (20/14)

*Every break on Wall Balls=5 burpees

 

2:00-4:00:

Rest

 

4:00-6:00:

Row 20/15 calories

Max Wall Balls 20/14

*Every break on Wall Balls=5 burpees

6:00-8:00:

Rest

8:00-16:00:

AMRAP

5 Toes to Bar

10 KB Swings (53/35)

15 Air Squats


 

FITNESS

WIth a partner:

partner 1 rows 200m

partner 2 holds front plank

switch

Partner 1 rows 200m

partner 2 holds side plank

switch

partner 1 rows 200m

partner 2 holds other side plank

 

EMOM for 8 min

Alt hands KB clusters

 

WOD

3 Rounds

50 situps

20 pull ups

50 air squats

20 burpees