Tuesday, Nov. 4, 2014

Michelle S. has an awesome squat. #a2g

110414 WOD

A. Three rounds NFT

100-meter run

10 KB oblique side bends (5/side)

10 strict toes-to-bar

10 Superman holds

B. 10:00 EMOM

1 x full snatch from high hang @ 70-75% of 1RM

Pause in the receiving position for 2 seconds before standing

C. Every 3:00 for 15:00

Run 300 meters

12 box jumps (30/24)

3 bar muscle-ups*

*Sub for bar muscle-up is 1 strict pull-up and 1 strict dip; if you have less than 15-20 seconds rest, scale run. If you have more than 30-40 seconds rest, do 400-meter run.

>> On-Ramp

Every 3:00 for 12:00

Run 200 meters

12 box jumps / step-ups

6 ring rows / 6 dips

|||—|||

OPEN GYM SCHEDULE UPDATES

We will have no open gym this Friday, Nov. 7, and Saturday, Nov. 8, and no competition class training at 6 a.m. Saturday, Nov. 8, due to a training clinic. Regular group classes will run as scheduled. Thank you for understanding!