Work Out

Saturday July 29, 2017

By Mack Unruh


We have this hope as an anchor for the soul, firm and secure. It enters the inner sanctuary behind the curtain. -Hebrews 6:19

July 29th WOD
In teams of 3:
Run 200 meters together
Accumulate 150 KB Sumo Deadlift High Pulls (70/53 lb KB)
Run 200 meters together
Accumulate 100 V-ups
Run 200 meters together
50 Synchronized Burpees (jump to plate)
Run 200 meters together
*Movement rotations: -KB Sumo Deadlift High Pull- 1 person does SDHP, another person does a handstand hold, and the other is resting. The SDHPs can only be performed when the handstand is being held -V-ups- 1 person does toes V-ups, another person is hanging from the bar, and the last person is resting. Reps can only be done when partner is hanging from the bar. -Burpees- Syncho is everybody laying on the floor at the same time and standing on top of the plate at the same time.


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM