23 October 2014

COLD WAR 4:  

COLD WAR 4 Team Registration is now Live!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  To register your team:  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

SKILL:  

Pistol Progressions

15 Pistols each leg with Candlestick Roll

 

WOD: 

Cash In: 30 Calorie Row

21-15-9

  • Low Plank/High Plank Push Up
  • Front Squats (A:  135/95; Rx: 115/75; S: 95/65)

Cash Out:  30 Calorie Row

 

CORE:  

50 4-Count Flutter Kicks