Work Out

Wednesday August 9, 2017

By Mack Unruh


God made him who had no sin to be sin for us, so that in him we might become the righteousness of God. -2 Corinthians 5:21

August 9th WOD
3 Rounds for time:
400 meter Run
21 Sumo deadlift high pulls (95lbs/65lbs)
12 Toes to bar

Part 2
1) Ring Support -3 sets of
10 seconds Each (turn in, parallel, turn out)
*Scale Down: Straight arm plank hold on floor for 30 seconds.
**Scale Up: Same positions in Dip Support position
2) Strict Ring Dip 3-5 sets of 5 reps
*Scale Down: Ring Dips with a band
**Scale Up: Add weight


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