Workout of the Day (WOD)

Wednesday 4/30/14

Remember we have Ladies night tonight at 8pm, with special Q & A Session on fashion with Professor Rae Copeland.  Bring a drink and a dish, work on a skill and hang out.  See you tonight.


4 sets of 3 reps strict Ring Dips(use smallest band or add weight to complete these)
5th Set 3-5 reps of negatives chest to bar pull-ups with a 50x1(Start locked out and slowly lower your shoulders to the rings with a 5 second count.  If you can't push yourself up, do a jumping Ring Dip and lower yourself with a negative)

12 Minute AMRAP
20 Box Jumps/Step Ups (24/20)
20 Sit-Ups
20 Wall Balls (20/14)

I know you're going to ask and the answer is no, I didn't cry during this video.  However it is a great video and has me ask myself, do I do enough?

Today's Workout

Tomorrow's Workout