WOD - 10/1/14

Wednesday

Skill:  Knees-to-elbow

Strength:  Every 2 min. for 8 min. (4 sets)

  • 1 Deadlift (90-95% of 1RM)
  • 1-4 MUs (or C2B Pull-ups + Dips) (remainder of the 2 min.)

WOD: 12 min. AMRAP

3-6-9-12-15-18…

  • KB Swings (53/35)
  • Box Jumps (24/20)
  • K2E

*Score:  last full round completed + any reps on next round

Post Workout:  Stretch, foam roll, work on mobility

Challenge of the Week:  Spend an additional 10 min. on mobility

*Post score to whiteboard

ANNOUNCEMENT:  Please note the schedule changes beginning Wednesday, October 1st, we will have a 5:30 p.m. class (instead of 5:00 p.m. and 6:00 p.m.) Monday through Friday and Saturdays we will have a 9:00 a.m. Free Open Gym only.