Wednesday – April 17

Part 1:

8 Rounds

:15 on / :15 off

Hanging L-Hold

Hollow Rocks

Part 2:


Wall Balls

Sit Ups

Double Unders

Athletes may work from :00-:40 each minute and MUST REST from :40-:60 each minute.


MUCH NEEDED core work to start the day! The metcon will challenge you to work for the full 40 seconds for as long as possible. Simple movements with two third work / one third rest ratio should be doable, but a lot of it will come down to will power and “want-to”. Beasts…today is a “suck it up” workout.