Friday October 21, 2016

Screen Shot 2016-10-20 at 1.37.18 PM

(Meet Jane.  She is a former rugby player, currently a teacher,  and an all around awesome person!  Make sure you get to know her as soon as possible!)

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

Level 2 WOD:

30 Muscle-ups for time

 

Level 1 WOD:

15-12-9-6-3

Box Dips

Heavy KB Swings (athlete choice, but try to go one level heavier than you normally choose)

 

POST WOD STRENGTH: 

Front squat

5 x 50%, 1 x 75% with 3 second pause on bottom

5 x 60%, 1 x 80% with 3 second pause on bottom

5x 70%, 1 x 85% with 3 second pause on bottom

**you will first do you sets of 5 as we normally do. Then, you will have 30 seconds to switch out weight and then complete your 1 rep with the pause. Rest as needed before your next set of 5’s.

Level 2 MODS:

MOD 1: (3 C2b + 3 ring dips ) x 30 rounds

MOD 2: (3 chin over + 3 band ring dips) x 30 rounds

**no banded pull-ups.. get ‘Er done!