Workout of the Day
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
- Station 1 – 300/250 Meter Row
- Station 2 – 1 Round of “Nate”
- Station 3 – 1 Round of “Cindy”
- Station 4 – 20/15 Calories of Assault Bike
- Station 5 – Rest
Comp Class – 8am Downtown
A. 3 Sets
False Grip Hang 15-20 seconds
Ring Support Hold (RTO 45 Degrees) 15-20 seconds
B. 3 Sets
Deck Squat x 6-8
Hips to Rings Swings x 3-5
C. 3 Sets
Strict MU x 2-4
Rest 15 seconds
Kipping MU x 3-5
D. 6 Sets
Front Squat x 1 @ 32X1
Rest 20 seconds
Back Squat x 2 @ 30X1
Rest 2 minutes
