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OUR BLOG

Sun.10.26.14

By CoachBo | In WOD | on October 25, 2014

Warmup:  ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans

WOD:

50 Strict Pullups (modify  with box or band if needed.  No kipping)

100 Hollow Rocks

100 Arch Rocks

Rest 2 mins, then

EMOM for 20 Mins

Even – 7 On the toe push-ups

Odd – 5 Ring dips

Cooldown:  Stay for yoga

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