Workout of the Day, April 11, 2015

Bring a Friend Day Continues!!!

Core-Hollow Hold, Alligator Series, HS Hold

MOD-Gymnastics Pressing

Vertical-Static Bar (support, support+shrug, dip, Russian dip)

Rings (support, support thumbs out, dip feet on a box, dip, weighted dip)

Horizontal-Push-ups (knees, toes, rings, feet elevated, towel to single arm work)

WOD-Partner Tailpipe for 20 min

Partner 1 run 200 m

Partner 2-Lunge steps x 10, DU x 30 or singles x 50, 10 sit ups