14 Jan 2016 - WOD

We've got an Advanced Gymnastics Course, a BroSesh Sunday, and a Throwdown with your Swolemate all coming up soon.... Who's excited?! Because we can't wait!


A) Strength: Press & Lunge

Alternating EMOM x 14:

Even minute: 3 Strict press
Odd minute: 12 Front rack lunges
- Athletes choose loads
- Aim to increase loads from last week

B) Gymnastics Conditioning

12 minute AMRAP:

150m run + max reps of unbroken...
Choose either:
Op1) Toenail box dips or Ring rows
Op2) Strict ring dips or pull-ups
Op3) Strict muscle-ups

As soon as you break, go for another 150m run