Friday.August 4.2017

Don't forget that we are on long weekend hours this weekend

Saturday August 5th.2017  
8-10:00am Open Gym
9:00am- Partner WOD

Monday.August 7th.2017
9:00am-12:00pm Open Gym
9:00am- Partner WOD

For Quality
MUST BE DONE IN ORDER

2 min front rack hold (225,135)
1 min in top of ring support
1 min in bottom of ring support
1 min in hollow body hold
50 weighted step ups
50 Strict Banded Pull Ups

WOD (C)

For time

5 Rope Climbs
10 Power Cleans (155,105)
15 Box Jumps

-rest 5 mins- 

Row Sprints
5 x 200m: 20 secs rest