#WordsOfWisdom
WORKOUT OF THE DAY
Wellness
AMRAP 30
Alternating full rounds of:
50 Single Unders
150m Row
Fitness
AMRAP 30
Alternating full rounds of:
30 Double Unders
150m Row
Performance
GYMNASTICS
Conditioning:
30 sec work / 30 sec rest x 2 rounds (go down the list from one exercise to the next, and then back to the top and repeat) **Set up stations before starting.
Air Squats max reps
Hand Release Push Ups max reps
Handstand Hold (stomach to wall) 30 sec or max hold
Horizontal Ring Rows Feet Fixed max reps
Arch Ups max reps
Strict Toes to Bar with Spot max reps
Crab Shifts (Box) max reps
WL
1. Snatch Pull + Snatch: 5 Sets
2. Clean Pull + Clean + Jerk: 5 Sets
METCON
AMRAP 30
Alternating full rounds of:
40 Double Unders
200m Row