Workout of the Day (WOD)

Friday 3/18/16 "2 workout options today"

Keep wearing your college gear and earn points for your team and the gym.

Here Adrian looks sharp in his Cougs shorts with University of Dayton shirt.  Another day he's wearing a UW shirt.  Adrian.....Super Fan

We will have two workout options for today.  Those that are doing the Open and those that aren't and want a different modified WOD:

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Non Open WOD:
13 Minute AMRAP
55 KB Swings (55/35)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU or Push Press (95/65)

I'm here to ruin all your kids favorite characters.

Today's Workout



Tomorrow's Workout