Durability
Band X Walk – 2 min x 1 set
Hip Lift – 2 min x 1 set
Skill/Strength
Warm Up and Get It
WOD
4 Rounds
1 Minute AMRAP – AirBike (1 Cal = 1 Point)
1 minute rest
1 Minute AMRAP – Box Jumps (24/20) (1 Rep = 1 Point)
1 minute rest
1 Minute AMRAP – 1-Arm DB Front Rack Squat (50/35) (1 Rep = 1 Point)
1 minute rest
1 Minute AMRAP – Slam Ball (30/20) (1 Rep + 1 Point)
1 minute rest
Dear Athletes, when I look at the WODs we have done this week and the fact that we have a gym-wide benchmark test on Monday, I cannot program a Team Series WOD today, like I did last week. I have programming rules I follow and laws I follow and I never break programming law, ever. If you want to do the team WODs, set up in the Open Gym space. Come Monday, all this L-Sit Pull-up work is going to shine and we all need to be fresh for that!
Scores from Thursday
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