Wednesday 160601

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Skill

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ROMWOD

Post Murph, right?

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WOD

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Complete for time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings, 70#/55#

60 Sit-ups

70 Burpees

Not sure how to scale some of the movements? Click on the links and check it out!

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Love it or hate it or both, these ROMWOD sessions have made us all better!

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Hero WOD Wednesday!

A few years ago a few of us started getting together at the 7pm open gym on Wednesday nights during the spring and summer and we would do a hero WOD. It got tough to pick a WOD that everyone was down with, so we started just writing hero WODs on little slips of paper and putting them in a box. Each Wednesday we would pick one, and no matter what came out, we did it. Of course if the daily Evolve WOD had, say tons of squats, someone would be really hilarious and write down a hero WOD that had….tons of squats. And we would pick it. Every time.

Sound fun? Then Hero WOD Wednesday is for you! Tomorrow night is your night. You have 2 choices. 1. Do the 6pm WOD as a “warm-up” and be ready to rock, or 2. Come in at 6:30 and start warming up so you’re good to go close to 7pm. Most of these WODs take a long time, and they tend to be on the heavy side so it takes a little while to get warmed up. But don’t worry, just like any WOD these are also scaleable to your ability.

We hope to see you in there for Hero WOD Wednesday!!

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