Tuesday, January 24, 2017


warm up- 3 rds
7 push ups
7 hollow rocks
7 squats

lurong wod

50 -40-30-20-10 (20/14) 10 ft target level 3,and masters L3
wall balls, double unders, wall sit ups

level 2 and masters L2 wall balls double unders wall sit ups 14/10 10ft target

Level 1 and masters L1 14/10 9 ft target
wall balls single unders wall sit ups

sit ups must start in seated position with or without abmat. feet in butterfly position touching thhe wall. you must be facing the wall. shoulders must touch the ground as you lay back as well as your hands then they must touch the wall in front of you for a completed rep.

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