Dropped into a local gym in the DC area ... really enjoy this gym, super friendly people and always fun/longer WODs on Saturday mornings. I had never done this workout before, but really enjoyed it overall.
A.
'Wyk'
5 RFT:
5 Front Squats (225/155#)
5 Rope Climbs (15')
400m Run with 45/25# Plate
-29:31 ... got a big arm pump from this, especially the plate carry. Overall felt very solid on everything ... waiter carried the plate the entire time, given it had open spaces in it for carrying, this workout was easier than had I used a thick bumper plate ... overall got a lot out of this, really fun way to spend the morning.
B.
3 Rounds:
'Durante Core'
10 Hollow-Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold
Rest :60
-Complete, always a burner
C.
ROMWOD
-Complete
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