Monday – 180402

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ANNOUNCEMENTS

  • Spring Fling Registration is open!!!

SWOD

3 rounds not for time of:
20″ Step Ups x 20 reps w/ single-arm KB front rack hold
(10 right-arm/10 left-arm, alternate legs)
Banded Front Loaded Hip Extension x 10 reps
Star Plank w/ DB Hold x 20 seconds, each side

Note: Use weights that are challenging but do not inhibit form. 

WOD

Complete as many rounds and reps as possible in 9 minutes of:
3-6-9-12-15-etc…
Front Squat (135/95)
Ring Dip

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