Workout of the Day

WOD 02.14.19

“STRENGTH” 3 Rounds: ME Weighted Ring Dips 20 Kipping Pull-Ups -Rest 1 Minute Between Movements-   3 Rounds: 8 Single Arm KB Push Press / arm (5 Sec Negative) 12 Bench Lying Lateral Raises 20 KB Dead Bugs (controlled tempo)

WOD 02.12.19

“METCON” For Time: 30 Strict Pull-Ups 100 Abmat Sit-Ups 30 Strict Pull-Ups *EMOM including minute one: 6 DB Box Step Overs (50/35)   “STRENGTH” In 12 Minutes: Build to a 5RM Back Squat