Join us Thursday, at 6:30 PM as Andy Mitchell and Ed Seibold face off for the announcement of workout 19.3, while wearing their bunker gear. This is a fundraiser for the 2019 Scott Firefighter Stairclimb! We will have chances to donate at the event or, you can donate to their respective links below:

Ed – http://www.llswa.org/site/TR/LLSWA/llswaFF…

Andy – http://www.llswa.org/site/TR/LLSWA/llswaFF…

WOD

A) Row or Bike 5-10 Minutes at a moderate pace.

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B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM..

Example 1:

Minute 1 – 5 Pull-Ups
Minute 2 – 10 Sit-Ups

Example 2:

Minute 1 – 3 Bar Muscle-Ups
Minute 2 – 8 Alternating Pistols

*Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday.

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c) Complete 3 sets of the following, not for time:

Barbell Row x 6 Reps @20X1
Superman Hold x Accumulate 45 Seconds
Hollow Hold x Accumulate 30 Seconds
Stationary Dips – 6-12 Reps