Remember this Saturday we are hitting a hero WOD! The Hero Crew will be meeting here at 1o am for the workout!
WOD
7 Strict Toes to Bar
3 Handstand Holds (hold at the top, hold at 90 and hold below 90, use deficit to make more challenging)
4 sets
WOD
In two minutes
200 M Run
10 Sit ups
Max KB Swings (70/53)
Rest 1 min
x 7
(score total KB Swings)
Brian, Melissa, Ryan and Ben working through a rough Monday WOD!
Barbell Club
Find max bear complex which is
7 reps of:
1 squat clean (or power clean to front squat)
1 shoulder to overhead
1 back squat
1 shoulder to overhead
You cannot let go of the bar or release tension on the ground)
then
3 Rds of max reps at 70% of 1 RM bench press
Rest at least 3 minutes in between rounds.