White Oak WOD:
Tabata holds-5 rounds
:20 hollow rocks
:10 hollow rock hold
:20 supermans
:10 superman hold
:20 knee raises on bar
:10 knee raise hold
:20 rotating plank
:10 plank hold
Rest 1 min
Downtown WOD:
Row 400m (easy pace), 15x wallball (20#/14#), run 400m (70%), 15x strict pull up
Work Capacity:Complete 4 rounds for time of:
Run 400m
25x wallball (20#/14#)
50m Sled Push (70#/53#)
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!