Workout of the Day September 23rd, 2014


When was the last time you did something that scares you?

Warm-up-

Iso/Stab- ( 2 parts to IRON SCAP, Snow angels and bear hugs after class is over)

Gymnastics-3 min cumulative straight arm hang from the pull-up bars

Strength-Deadlift 3RM (If you did this last week, then I want you to perform a 7 RM Deficit Deadlift)

Skill Transfer/Olympic- None

WOD-

4 Rounds

:40 max effort followed by :20 rest

Single Arm DB Thruster

Lateral Plyo Ski Jumps (over a box)

Ring Rows


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