Wednesday November 30, 2016


(Congratulations to Alison for getting her first Pull-up on Tuesday!  She said she has been working on it for 2 months by going to a park and practicing on the bar there.  A few small tweaks during a skills session and all that hard grunt work paid off! Way to go!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Cardio WOD:

1000m Row Test

*Write your time on the whiteboard


Level 1 & 2 WOD:

AMRAP in 9 minutes:
15 Weighted Sit-ups (14,10)
10 Sumo Deadlift High Pulls (75,55)
8 Snatch (75,55)
At the 9 minute mark, take 6 minutes to: Find your 1RM Deadlift

**You will have a 3 scores today. 1000m row, AMRAP, and DL score


Grunt Work:

Accumulate 5 minutes in a L-sit on the boxes or the rings

MOD 1: SU (10,6), Bar (45,35)