"Do One thing everyday that SCARES you." - Eleanor Roosevelt

"Do One thing everyday that SCARES you." - Eleanor Roosevelt

TODAY’S W.O.D:

A. Every minute for 25 minutes:
     1st minute: Handstand Hold, 45 seconds, use the wall or freestanding
     2nd minute: High Step-ups x 10 (30”/24”), 5-per side
     3rd minute: Strict Knees to Elbows x 8
     4th minute: Hip Extensions x 15 reps
     5th minute: Hollow body Hold x 45 seconds
*Compare to 10/04/16.

B. 6 rounds for load and time of:
     6 Bent Over Rows, barbell
     12 Dumbbell Chest Press on a Med Ball

C. Strength 101 @ 6PM:
1) 3 efforts of max repetitions for each exercise. Complete efforts for each exercise before moving onto the next. Rest 1-2 minutes between efforts.

The exercises:
Strict Pull-ups or Chin-ups
Strict Dips
Push-ups
Supine Ring Rows

Post EMOM work, time, loads and reps to Members Area or comments.

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