1/20/17 – "Henchman"

Group Warm up 

Group Mobility 


15 minutes to establish a new 5 rep max front squat! * Goal is +5 from 1/5/17. 

WOD ( Workout of the Day ) 


Teams of 2 : One person works while one person holds or hangs. 

80 Calorie row – Partner holds Handstand.  

50 Shoulder to Overhead (135/95lb) – Partner hangs in a hollow rock from the rig. 

120 Wall ball shots (20/14b) – Partner holds a plank.

150 Sit ups – Partner holds the bottom of  a squat. 

*All workouts can be scaled on an individual basis.