Workout of the Day

"Fight Gone Bad"
Three rounds of:   
Wall-ball Shots (Reps), 9/6kg
Sumo deadlift high-pull (Reps),  35/25kg
Box Jumps, 20"  (Reps)
Push-press (Reps), 35/25kg
Row (Calories)  
1-minute rest

Extra Training

Snatch
3x5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Reps should be unbroken, touch and go.

Every 2 mins for 10 mins do:
Ring Support Hold, 10 secs
3 Strict Ring Dips
5 Kipping Ring Dips

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**

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