Work Out

Wednesday July 19, 2017

By Mack Unruh


In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. -Ephesians 6:16

July 19th WOD

EMOM for 21min:
Minute 1: 20/15cal Row
Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft)
Minute 3: rest
*Perform the workout as prescribed for as long as possible, scaling the row if you are unable to complete the work for each interval.

Part 2
Toes to Bar Skills and Drills
1) Straddle Drills -
15 seconds left,
15 seconds center,
15 seconds right
-15 seconds left opposite hand outside of foot,
15 second center elbows on floor,
15 seconds right opposite hand outside of foot
2) With a Kettlebell
-5 over and back left heel taps,
5 over and back right heels taps
-2x5 over and back both heel taps
-2x10 Toes to Kettlebell


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