3030 Erie Blvd E, Syracuse, NY 13224

WOD – 196.0 –

WOD – 196.0 –

February 13, 2018

Ring Ball Up

Bar Ball Up


Warm Up and practice this cool drills


20 min AMRAP

10 DB Box Step Overs (50/35# + 20/20")

12 Push-Ups

14 Chest to Bar Pull-Ups (Rx+ 8 Ring Muscle Ups)

16 Hollow Rock (Rx+ MB Hollow Rocks 20/15)


Athletes, use KBs when we run out of DBs for the step overs. For the hollow Rocks, at the top of the movements, legs are straight and heals are on the floor and at the bottom of the movement, legs are straight and upper back is all that touches the floor.


Scores from Monday "Gracie" Congrats to everyone who came, Gracie is very pleased.