Thursday. Open gym 9-12

Grunt work Wod:

Emom for 40 minutes

1: Odd object carry for 100 M. This is up to you but try to make it challenging. 1 arm farmer carry, heavy Wall ball, overhead carry. Goal is to put your body in a trying position with load and stay super tight and rigid in core.

2: Ring dips. Reps are up to you, goal is to work on the movement, build strength. If they are easy for you, make them weighted or strict. If they are a challenge for you, use assistance but make them hard and get full range of motion.

3: Calorie row, again reps are up to you, push yourself, get as many calories as you can in 45-50 seconds

4: 10 Burpees to plate 45/25