October 1st 2013

  • Normal classes this whole weekend!
  • If you owe membership please bring it in or pay online here.  Thank you!

7am and 4pm Strength
EMOM for 12 minutes
3 Bench Press @75%
5 Pendlay Rows at a moderately heavy load (Heavier than September 10)
Alternate each movement each minute
If doing this at 4pm, please be thoughtful of space and bars for other members
Warm Up
A) Warm Up on the Board
OR
B) 5×1 High Hang Clean + 1 Full Clean + 1 Split Jerk
WOD
AMRAP in 15 minutes of:
35 Double Unders
25 Ball Walls
15 Pull Ups