*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…

          Monday – Typical Wednesday Programming

          Wednesday – Typical Monday Programming

          Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON

**Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Push-ups

3 Deadlifts 185/135

Scale as needed.

1b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Pull-ups

3 Shoulder-to-Overhead 115/75

Scale as needed.

1c) 20:00 – 27:00 – 7 minute Up Ladder:

3 Box Jump Overs 24/20

3 Wall Balls 20/14

Extra Work:

2) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

3) Abmat Sit-ups: 100 Reps

Keep track of time and attempts to complete.

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