Saturday, Nov. 10, 2018

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda

Saturday Schedule: 7 am: Facilitated class / 8 am: Group class / 9-11 am Open gym

111018 WOD

A. Warm-up: Coach’s choice

B. Take 15 Minutes to build to a Overhead Squat triple


3 Rounds For Max Reps:

In 3:00 perform:

400m Run

5/3 Ring Muscle-Ups

Max Effort Overhead Squats @155/105 (scale to approximately 70% of 3 rm from above)

Rest 3:00 between Rounds

>>Modifications will be given


Banded shoulder stretch X1:00 per

Lat smash w/roller X1:00 per