August 11, 2017 

August 11, 2017

Warm Up-

1″ easy Row

1″ active spidermans

1″ air squats to Medball

45 seconds medium row

45 seconds/leg Samson Stretch

45 seconds front squats with Medball

30 seconds hard row

30 seconds mountain climbers

30 seconds Medball thrusters

WOD-

‘Quatrain’

10 Muscle Ups/ 10 Pull Ups + 10 Ring Dips
30 Wall Balls 20/14
50ft Handstand Walk/ 20 HSPUs
50m Double KB Front Rack Carry 53/35
10 Muscle Ups/ 10 Pull Ups + 10 Ring Dips
30 Wall Balls 20/14
25ft Handstand Walk/ 10 HSPUs
50m Double KB Front Rack Carry
10 Muscle Ups/ 10 Pull Ups + 10 Ring Dips
30 Wall Balls 20/14
25ft Handstand Walk/ 10 HSPUs
100m Double KB Front Rack Carry

For Time!