11/24/14

Monday

 

Warm Up:

 

  • Run 2 laps
  • 10 push ups
  • 10 lunges
  • 10 ring rows
  • 10 pvc front squat
  • 10 pvc push press

 

Skill:

Pistols

 

Strength:

Find 1RM Front Squat

 

WOD
 

"Fran"

21-15-9

Thrusters 95/65

Pull ups

 

Level 1: 85/55

Level 2: 75/45

Level 3: 65/35 Jumping Pull ups

Level 4: Scale As Needed

 

THANKSGIVING SCHEDULE****

Wed. 11/26   8:30 AM and 1:00 PM only!!

Thurs. 11/27  NO CLASSES!! enjoy your THANKSGIVING!!

Friday 11/28   1:00 pm ONLY!!

Sat.  11/29    Come join us for the DogTown Throwdown!!!  8:30 AM!!!