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!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282