Thursday – 180517

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ANNOUNCEMENTS

  • Spring Fling is THIS WEEKEND!!!
    • The gym will be closed Friday through Sunday for this event (5/18-5/20)
    • WODs ANNOUNCED
    • We need volunteers!
      • Sign up on the back board!
    • Cash & Prizes for winners!
    • Registration is STILL OPEN
    • CLICK HERE TO REGISTER

SWOD

Every 2 minutes for 10 minutes (5 sets), complete:
Beginner – 5 Jumping Pull Ups with Negative
(perform Ring Rows with Negative if needed)
Advanced – 3 Jumping Ring Muscle Ups with Negative

Note: Negatives should be as slow as possible

WOD

Complete as many rounds and reps as possible in 4 minutes of:
20 Double Under (or 10 attempts as a modificaiton)
20 Wall Ball Shots (20/14)
20 KB Swings (55/35)

Note: Rest 2 minutes, repeat a total of 5 times. Pick up each interval where the previous interval left off.

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