2014-09-09

Tuesday, September 9th, 2014


Prior to the workout,  get a pair of dumbbells or kettle bells, the pair being equal to 50-60% of your body weight. Stage them at the top or bottom of the west stairwell, whichever level is closest.

Warm up with 200 singles or 100 double unders and PVC stretch.  Reminder-the PVC stretch routine consists of:
                   10 OHS
                   10 Pass throughs
                   10 good mornings
                   10 windmills
                   10 pass arounds
                   (twice)


WOD

4 Rounds

• 20 Med Ball Sit Up
• 20 KBS
• 20 Hanging Hip Touch
• Farmer carry (haul your weight to the top of the stairs and return or run to the top of the stairs to bring your weight down and return; reverse on next round)

Buyout to be determined based on the difficulty of this workout.