The workout for 5/23/17 is...                                      

  • By Leslie Friedman
  • 23 May, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 5/22 is...

400m Run (All Out Effort)
400m jog (conversational pace)
400m Run (All Out Effort)
400m jog (conversational pace)
400m Run (All Out Effort)
Record your 3 all-out effort times. For the jog, use this to recover. There is no specific “time” domain for the jog, but try not to walk.

4 Rounds for Quality. Choose 1:
A. - 3 Strict Muscle Ups + 2 Strict Ring Dips
- 5 Wall Facing Strict HSPU
- 20 Hollow Rocks
B. - 5 False Grip Ring Pull Ups + 5 Ring Dips
- 5 Kipping Wall-Facing HSPU
- 20 Hollow Rocks
C. - 5 Box Assisted Pull Ups + 5 Ring Dips with Foot assistance
- 5 Piked Strict HSPU
- 20 Hollow Rocks

Accessory Work
3x10 Single Leg Deadlifts on each leg


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