Happy 40th Birthday to our in house Engineer-Handy-Maintenance Man, Chad!
Workout of the Day
The 7VCF 100s
For Time
100 Wall Balls (20/14)
100 AbMat Situps
100 Dumbell Snatches
100 Box Jumps with a step down*(24/20)
*Box Jump Movement Standards will be 2 foot jump with a step down on all reps
35 Minute TIMECAP.
ADVANCED.
"Kyle" Hero WOD
For Time:
3 Rounds:
40 KB Swings (53/35)
40 Box Jumps (24/20)
40 Thrusters (65/45)
40 Elevated Push Ups (Feet on a 24/20" box)
40 Minute TIMECAP.
Posted on Thu, January 19, 2017
by Dana Soprano