* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. Please be mindful you’ll need to be out at 8 AM sharp!

WOD:

1) 5 rounds AQAP:

400m Run

21 Deadlifts 115/75

15 Push-ups

9 Overhead Squats 115/75

Extra Work:

2) Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between. Sets. Heavy as possible.

3) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping on the first set.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE