*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1a) 0:00 – 10:00 – Max Reps

1600m Run

25 Wall Balls 20/14

Max Rope Climbs

Immediately into…

1b) 10:00 – 20:00 – Max Reps

1200m Run

50 Wall Balls 20/14

Max Rope Climbs

Immediately into…

1c) 20:00 – 30:00 – Max Reps

800m Run

75 Wall Balls 20/14

Max Rope Climbs

Extra Work:

2) Box Plank Clocks: 4 sets of 1/direction

Feet on a box, walk 360 degrees, than back the other direction, ideally without breaking from the plank. That is 1 rep/set.

3) Single Arm Farmers Carry: 4 sets of 50m/side

Rest 60 seconds between arms.

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