NOTE: Thursday's 0530 WOD has been MOVED to Friday morning for this week only! Please do not show up at 0530 on Thursday morning!
Warm-up: 1-2 rounds of regular warm-up
WOD:
In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. You will repeat the round 4 times. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Sumo Deadlift High Pull (75/55)
Ring Rows
Hand Stand Push-ups
Endurance WOD (optional and independent) please allow yourself 3+ hours of rest in between the regular WOD and endurance WOD.
Choose ONE of the Following Sports:
Swim, Bike, Row (no running)
3 min on, 2 min off
2 min on, 30 sec off
1 min on, 3 min off
2 min on, 30 sec off
3 min on. Done!
THERE WILL BE A SATURDAY TEAM WOD THIS WEEK. SATURDAYS ARE ALWAYS FREE! SO COME ON OUT!
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