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."

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