SCHEDULE REMINDER: This Friday 11/6 the normal 4:30pm class will start at 4:00pm to accommodate our Ladies Wine & WOD that begins at 5:00pm. Ladies, don’t forget to RSVP through Facebook or via e-mail if you are coming! Also, all non-member guests should register here before Thursday!
Bodyweight Strength
Shoulder warm-up/activation, then
EMOM 12 minutes:
Odds: 5 Strict Pull-Ups
Evens: 5 Strict Dips
Scale up (weighted) or down (assistance) as needed
Conditioning
With a running clock, on the 0:00, 4:00, 8:00, 12:00, and 16:00:
For time:
Row 250m
20 Sit-Ups
1 Rope Climb
Record time for each round. Goal is to keep the same time or get faster across the 5 rounds!