Thursday – 042016

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Make sure you say hello to one of our newest members, Edwin!

Warm-up
Complete 60 GHD (or 100 normal Abmat) sit-ups AFAP, then 3 rounds NOT for time:
30 second run in jump rope
20 single arm banded rows (alternating, like the first time we did them)
10 wall squats

Workout of the Day
For time:
Buy-in: 800 meter run
3 rounds of
25 Wall-balls (20/14)
10 Muscle-ups
Cash out: 800 meter run

This workout is capped at 20 minutes unless you make it to the run.  If you cannot do muscle-ups, you will do 10 ring pull-ups and 15 hand release push-ups instead.  So your middle 3 rounds will be 25 wall-balls, 15 HR push-ups, and 10 ring pull-ups.

Post your scores to the Whiteboard.

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