What a fantastic couple of weeks it's been in case you missed it check out the highlights here:

 

http://www.nbcolympics.com/video/relive-top-moments-2016-summer-olympics-rio

WOD 082316

Have you ever been caked by Steve Aoki?

Warm-up DROM and Shoulder mobility circuit

DROM and Shoulder mobility circuit

Front Squat

Every 3 minutes, for 18 minutes (6 sets):
Front Squar x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6Push-Ups

Cut Season Cash Out

Accumulate 2 mins handstand hold

Out of Town WOD

10 ROUNDS FOR TIME: 10 PUSH-UPS, 10 SQUATS

 

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