8/29/15 WOD Gymnastic Testing, Ring Dip, Wall Ball, Kettlebell Carry


This Saturday we will be running the "31 Heroes" workout for our saturday classes. This special hero workout is to remember the 31 special operations troops who lost their lives overseas back on august 6th, 2011. Grab a friend and come on in to remember and honor the fallen. To learn more about the 31 Heroes and this workout head over to http://www.31heroes.com/


Warm up: CFx1 + Gymnastic warm up

Strength: Gymnastic skills test

a) Max pull up

b) Max ring dip

c) Max plank 

d) Max Hspu/hold

Met-Con: Amrap 15

15- Ring dip 

30- Wall balls

200m- Kettlebell carry