Row, run, swing

Warm-up
DROM
10 min ring work-support, dips, muscle progressions

WOD
3 Rounds for time
500m Row
400m Run
15 KB Swings @ 53/35

Also, the side white board will now be a sign up/request/ideas board for everyone. We have ideas for classes and things to offer written up, write your name down for any if you're interested or write down your own ideas. Anything from class times to things you'd like us to do or offer. If there is enough interest in any particular class or idea, we'll start doing it.

Comments

[Sprague]

was gonna do 21, 15, 9 225lb dl and 135 oh sq

decided to do 4 rds for time of 205 dl x 8 and 105 oh squat x 8
4:34. i wasnt feelin well enough for the first. not sure i felt well enough for the second but i think i threw u a good time. give it a whirl. keys would be not stopping anywhere in dl and no fails in oh sq

[Joey Sandvig]

STRENGTH WOD for
Snatch Technique to a Heavy Single depending on Day
Bench warm up to 6x1-2 90%
Muscle Ups Work on doing back to back muscle ups for a total of 15x2
WT. Ring Rows 4x10
WT. Ring Dips 4x10
METCON WOD
400m then
3 rds for time
15 Hang Cleans at BodyWieght
15 Burpees
Then 400m

thinking Im going to do this Friday at 930 or 10 who cares to join me... Joey