WOD | April 5, 2017

WOD:

E3MOM 15:

Athlete must accumulate 40 total reps between the two movements each round

     1 min AMRAP: Wall Ball

     TTB (remaining reps owed)

*Example: Athlete accumulates 25 x Wall Ball in 1 Minute. They proceed to the cage to complete 15 remaining TTB. (25+15=40). Rest until the start of the next 3 min clock.

  

EXTRA WORK:

Rest

Mobility:

     2:00 Lax Ball Smash Pec (ea)

     3 Rounds

     5 x Scorpions (5 sec hold)

     5 x Reverse Scorpions (5 sec hold)

     5 x Groiners (5 sec hold per position)

 

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here

We would always rather you be at the gym than not. April begins our VA4OC. Come often and make sure to sign into classes!