WOD PREP: 3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold
5 Kip Swings into 5 kipping knee tucks
3-5 HSPU Negatives (lower only)
WORKOUT: 8 min AMRAP
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans (22.5/15)
-Rest 1:00-
6 min AMRAP
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans
-Rest 1:00-
4 min AMRAP
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans
HIIT & RUN
WOD: 8 cal bike 8 DB Hang Clean 8 Sit-Ups 8 min AMRAP -Rest 2:00-
8 Cal. Bike 7 DB Push Press 7 Knee Tucks 7 min AMRAP -Rest 1:00-
8 Cal. Bike 6 DB Thrusters 6 Toes to Bar 6 min AMRAP
THIS FRIDAY 19th is BREAKFAST CLUB (6am); COFFEE CLUB (9:15am) & TWIST YOUR RUBBER ARM CLUB (4:30pm) Come and hang with your wodmates outside of class!