10.9.2017

As you all may or may not know about me…After I compete in an event I like to bring home a WOD that we did there… So here you go!

WOD (801 Classic WOD #5)
80 Foot Handstand Walk (4o down and 40 back; Don’t worry, we have a good modification for this)
Then:
12-9-6
Thrusters 95/65
Burpee Box Overs 20″
then:
200 Double Unders
Then:
6-9-12
Thrusters
Burpee Box Overs
Then:
80 Foot Handstand Walk (40 down and 40 back)

METCON
Metcon station workout: 45 sec. on, 15 sec. rest for 4 rounds
1. Rip stick (RS) 90 degree jump press
2. TRX tricep extensions
3. Battle ropes
4. Row
5. Slam ball push-ups
6. KB goblet squat and press

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