4/3/18

Welcome back Jason! This was a tough WOD to come back on! We all looked like this afterwards!

Welcome back Jason! This was a tough WOD to come back on! We all looked like this afterwards!

Strength:

Static holds: 2 sets of each for 20 seconds

plank hold on rings

ring support hold

handstand hold

single arm KB overhead hold

double KB overhead hold

WOD: 3 rounds for time

30 sit ups

50 double unders

100 foot double KB or DB overhead walk (70/53 per hand)

Cash Out: 4 rounds not for time

8 strict ring dips

10/10 3 point DB row

100 foot KB farmers carry