Darnell
Inguz Update: This Friday, September 6th is “Bring a Friend Friday”…all regular classes are free!! If you know someone who is interested in coming to try a class at Inguz, bring them by…no prior experience needed. Just arrive 10 minutes early to fill out a waiver, or you can have them sign it in advance through the link below…
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/32662/
WOD
“Big Bird”
18 min AMRAP:
20 Dumbbell Snatches (50/35#)
20/15 Calorie Assault Bike or Row
20 Dumbbell Box Step-Ups (24/20″)
20 Pull-ups
* Post rounds and reps completed to the whiteboard.
Accessory Work:
1. Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell at 72% of 3-Rep Max Back Squat. Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
2. Handstand Push-up Conditioning
On the 2:00 x 5 Sets:
50′ Single Dumbbell Overhead Walking Lunge (50/35#)
Max Strict Handstand Push-ups in Time Remaining
