Monday, Oct. 12, 2015

“If it doesn’t challenge you, it won’t change you.”
“Great work to our Saturday class who made it through a tough, 20-minute-plus chipper WOD. You’re mentally stronger because of it!

REGULAR SCHEDULE: We will have a normal schedule for all classes regardless of the Columbus Day holiday.

081215 WOD

A. OTM for 6:00

Odd minutes: 200/150-meter row

Even minutes: 0:20 hollow hold + 0:20 arch hold

B. Front squat

4 x 2 with 3-second pause at the bottom + 1 regular tempo squat @ 70% 1RM

Rest 2:00 between sets and take time to mobilize lats

C. For time:

10-9-8-7-6-5-4-3-2-1

Overhead squats (95/65)

Toes-to-bar

Run 50 meters after each round

>> On-Ramp

For time:

10-9-8-7-6-5-4-3-2-1

Air squats

Sit-ups