WODS released starting Saturday

WODS released starting Saturday

0:00-0:10
Warm up: Run around the half block, then 3 sets of: 15 dowel pass thrus, 10 Air squats, 20 mountain climbers
Pre-mobility: Anterior chain smash and floss

Health and Fitness
0:10-0:35
A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 6-8 reps @ 2111
rest 20s then complete
10 GHDSU @20X1

0:35-0:50
B. **Beginner to intermediate option**
AMRAP in 10min
10 Push ups
10 Pull ups (kipping allowed)
20 Russian KBS
Classic:
0:10-0:35
A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 2111 @75-85%, *Build through sets
rest 20s then complete
10 GHDSU @20X1

0:35-0:50
B. **Beginner to intermediate option**
AMRAP in 10min
10 Push ups
10 Pull ups (kipping allowed)
20 Russian KBS

**Advanced Option**
AMRAP in 10 minutes of:
10 Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
0:50-1:00
D. Mobility = T-spine smash, banded bully