Kristi is excited to be back at MBS!
Workout of the Day
On a running Clock, do 5 rounds:
3 laps of the stairs*
Unbroken wall balls. Either 10 reps of 30/20 lb. or 15 reps at 20/14 lb. or 20 reps at 14/10 lb. MUST be unbroken and MUST hit the target each rep. If you fail to make a set unbroken, do 5 burpees before attempting again.
At the 25:00 mark, AMRAP 7:00 Burpees with a 6″ touch above hands.
Score is # of burpees.
*For the stairs you will go up and down one set of stairs, then run to the next, then to the next..continue rotating in order of north, center, then south (small) sets of stairs. It doesn’t matter where you start, but each lap will consist of hitting all three. The flow of traffic should be in counter-clockwise if viewed from the top.
EXTRA CREDIT:
5 sets of 20 gymnastic kips on rings
CF1
SKILL - Overhead squat, 5×5
WOD:
AMRAP 15:
10 Overhead squat (empty bar)
15 Back squats
20 Double unders or 60 singles
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