• WOD Oct 20

    Workout of the Day
    Warm-up
    20 GHD sit/ext
    10 Ring Dips
    20 High Box Step-ups

    Strength
    Push Press
    10-8-6-4-2

    WOD
    50 Sit-ups
    40 KBS
    30 Push-ups
    20 Back Squats
    10 Burpees
    Then BACK UP!!

    Post your scores to the Whiteboard.