WOD for Saturday, Sep 19:

0700 - Coach Justin's House of Pain

Coach Justin sits by the fire each Friday evening sipping whiskey and plotting, er, planning a great WOD and/or Strength morning.

Come and get your morning fun!


0900/1000 class

GYMNASTIC EMOM

A) Handstand Progressions

  1. Wall Walk + :15-:25 hold

  2. :20-:40 Wall Facing Handstand Toe Taps

  3. 2-3 Cartwheels in both directions working on the vertical

  4. 2-3 Freestanding Handstand Holds

B) 6-10 DB deficit push-ups


C) 12 - 16 Renegade rows


D) Rest


METCON

6 minute AMRAP

  • 12/18 Cal Bike

  • 6 Handstand push-ups





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Fairfield, Ca 94534

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