WORKOUT OF THE DAY – FRIDAY 10/5/18

Warm Up:

  • Musical Wall Balls
  • 3 min Couch Stretch
  • 3 min Pec Smash

Mobility x 2:

  • 5/5 x Lunges
  • 10 x Ring Rows
  • 8 x V-Ups
  • 20 x Jumping Jacks

WOD – Happy Birthday Nathan W! 🎈
“Man your Battle Stations”

  • 1 min WORK/30 sec rest-transition
  • 2 ROUNDS:
    #1) Battle Rope Slam
    #2) Tire Hit w/Sledge Hammer
    #3) Burpees
    #4) Knees to Chest
    #5) Hand Release Push Ups
    #6) Plank Hold
    #7) Cone Suicides
    #8) Lateral Wall Ball Touches
    #9) Slam Ball

Halloween Monster Preferences: