Saturday 10/8/16

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ANNOUNCEMENTS:

1) Wellness Challenge participants (or just interested members): stick around for a few minutes after our 8:00AM and 9:00AM WODs today for a brief sleep info session from our very own resident expert, Allison Brager!

2) More info on the Fall Wellness Challenge – and Sugar Detox – is available HERE!

3) No Open Gym this Sunday — yoga is on as scheduled from 9:30AM-11:00AM

4) If you would like to get your Flu Shot on Monday 10/10 during afternoon or evening classes, e-mail Bo Yoo so she can be sure to bring the right amount. Insurances ARE accepted — see our October Newsletter for more information!

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Conditioning

Prior to WOD: 5-10 minutes to warm up Power Clean & set to working weight

AMRAP 20 minutes:

Row 250m or Bike 12 calories (may vary throughout)
21 Ball Slams (mod weight)
15 Box Jumps (24/20)
9 Power Cleans (Rx: 135/95; Rx+: 165/115)

Count 1 rep for every 50m rowed in final round (5 total rowing reps available)

Cool-Down

Legs Up against the wall: 2 mins
Straddle against the wall: 2 mins

Both with hips as close as possible and feet flexed

Categories: WOD

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