50 Kettlebell swings, 1.5 poods
30 Handstand push-ups
Post scale and time yo!
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
You guys did great!
Post weight, dip scale and time to comments.
3 rounds of:
Happy Birthday to me!
Post scaling and time to comments!
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Scaled would be either 4 rounds of the above or 4 rounds of:
Please post your time and scale to comments.
Welcome Justin and Samantha!
Just out of OnRamp and starting their WODs this week!
Help them feel at home and Push it!
10 factored with a partner of:
Kb Push Press R/L
Kb High Pulls R/L
Kb Cleans R/L
One partner rests while the other performs each exercise. (Start at 10 reps, then 9,8, etc…)
Teams of 4
Rotate on the end of 400M row. Keep track of total swings and pushups!