Friday 11/7/2025
/Accessory
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
WOD
"Balmoral Castle"
2 Sets For Total Time:
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
