Monday’s WOD

Warm-up:

3 Sets:

10 Single Arm Overhead Walking Lunges, light weight, slow eccentric, left arm
10 Single Arm Overhead Walking Lunges, light weight, slow eccentric, right arm
50′ High Knees
50′ Buttkickers

Strength:

Back Squat 2RM

WOD:

5 Rounds For Time:
Run 400m
15 Wall Ball, 20#/14#
2 Legless Rope Climbs, 15′ Ascent

TIMECAP: 25:00

Extra Work: Deadlift 3×1 @ 85% of 2RM

Thanksgiving Week Schedule

Wednesday will have regularly scheduled classes. Thursday will be members only 9:30 class. Friday Closed with an Open Gym from 3-5pm. Saturday is a normal guest Saturday at 9:30.