5am and 5:30am-KC


4:30pm KB S&C-Patrick

5:30-7:00pm Open Gym-Franco

7:00pm Sirius Burn-Dallas

Workout of the Day,

For Time:

***Time cap is 21 minutes for both males and females

***for the 50’ db overhead lunges use the mats to gauge distance. The mats are 4’x6’

  • 50 handstand push-ups/scale is hand release push-ups
  • 50 toes to bar
  • 50 double unders/100 singles
  • 50 single arm (hold db at waist, switch arms 1/2 way through reps) box step overs (50,35/24”,20”)
  • 50’ right arm db overhead walking lunges
  • 50’ left arm db overhead walking lunges
CategoryDaily WOD, WOD Blog
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