Thursday 11/9/17


We’re running a normal class schedule Friday, Nov. 11th (Veteran’s Day Observed) — be sure to reserve your spot in Wodify!

Strength WOD

4 Rounds for QUALITY (i.e. not recording time or weights used)

5 Strict or Weighted Pull-Ups
10 DB Bench Press*
15 DB Bentover Rows*
20 BB Strict Presses (empty BB OR can add very light weight, but should be able to do 20 unbroken – from floor)
25 Banded Pull-Aparts
30 sec. Wall-Facing Handstand Hold

*Choose a set of DBs for each that is challenging for you for the designated # of reps (3 or so reps left in the tank) – ideally same weight all sets, but adjust after first round as needed to meet intended stimulus


“Flat Tire”

3 Min. Air Dyne for Max Calories

Categories: WOD

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