YOU HAVE TO SEE THIS AMAZING PERFORMANCE OF DANNY BROFLEX!!!

Open WOD 16.2 was announced last night and its a thing of beauty as you can see in this video.

 

Please join us this Saturday at 9am or 10am to test your fitness.

 

OPEN WOD PREP

Did you see 16.2!!!

 

Warm-up 1

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Metcon (No Measure)

Every 2 minutes, for 18 minutes:
Station 1 – Alternating Pistols x 12 reps
Station 2 – Handstand Push-Ups x 12 reps

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

Out of Town WOD

Complete exercises EMOM for 14 Mins

5 Air Squats
15 metre Bear Crawl
2 Pistols Each Side

 

 

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