Friday November 4, 2016

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(Mike and Keith going rep for rep.  You an see perfect range of motion on Keith’s ring dip.  Shoulder is clearly below the elbow.  The rocked forward position also helps with leverage on these.  Try it for yourself and see what happens!)

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

Level 1 & 2 WOD: “The Steady State Burn”

AMRAP in 40 minutes:
Row 500m
100 Double Unders
Run 400m with a ball (20,16)

**If you have an injury that prevents you from running, just walk the 400m with the ball instead. If walking is not an option, you may do a 3 minute bike on an 8/10 perceived exertion and you are not allowed to sit down on the seat of the spin bikes (you are allowed to sit on the airdyne)