Friday 10/14/16


Come join us on Sunday for one or both of our offerings, open to all members! Remember to check-in to Wodify. 

YOGA (9:30-11:00am), led by our own yoga instructor Cristin, is a great opportunity to recover from our WODs and gain flexibility and mobility. No experience necessary!

OPEN GYM (11am-12:30pm) is your chance to tackle a missed workout or lift from the week, work on a skill, or just hang out with Coach John! Stay after yoga or just come in after 11. 


Bodyweight Strength

E2MOM for 10 minutes (5 rounds): Max Effort Unbroken Strict Pull-Ups

If you cannot do one strict pull-up: Max Effort Unbroken Ring Rows to Chest (as difficult angle as possible for you, feet on box if appropriate)

Record reps for each of the 5 sets


For Time (12′ CAP):

21-15-9 reps:
Ring Dips
American KB Swings (53/35)

250m Row after each round


All 1 min/side:

Foam Roll Lat Smash
Pec Stretch
Lax Ball/Softball Pec Smash (against rig or floor)

Categories: WOD

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