Rowdy

WARM-UP Dynamic Warm-Up & WOD Prep

SKILL OF THE MONTH

Handstand Hold

STRENGTH

Grit Squats Week 1

3 Supersets:

5 Back Squats

3 Front Squats

1st @ 60% of 1RM Back Squat

2nd @ 62% of 1RM Back Squat

3rd @ 64% of 1RM Back Squat

WOD "Rowdy" - For Time:

30 Thrusters

30 Pull-Ups

30 Box Jumps

30 Push-Ups

30 KB Swings

30 Toes-To-Bar

On The 1:30 (Starting At 0:00): 4 Burpees

"Every strike brings you closer to your next home run."