Workout of the day

WOD 3 Rounds800M Run30 KB Swings (53/35)   COACH RIP –On resting in between reps: It varies with the length of the set.5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you.

WOD 3-3-3-3-3Hang Cleans THEN: 500M Row for time – 3x

WOD:Sectionals Open WOD 11.6 7min AMRAPIncreasing reps in sets of 3 (3-6-9-12-etc)Thrusters (100/65)Chest 2 Bar Pullups “Without hard work, nothing grows but weeds”Gordon B. Hinckley

WOD 10,9,8,7,6,5,4,3,2,1SDHP (95#/65#)Ring PushupsBox Jumps (30″/24″)

“Tabata” Static Hold PlankSquatPush-up or handstand holdV-sit holdBox Dips