10.20.17

Thanks to Dr. Wes Hendricks for coming out and providing some knowledge and adding to the mobility tool box!!

Strict Press 6×3 (70-90%)

For Time Partner WOD:
50 Cal Row
100 Box Overs (24/20)
100 Single Arm DB Push Press (50/35)
**Athletes must alternate after every 5 reps on push press**

*14min Time Cap

10.17.17

Make sure if you are interested in the mobility seminar with Dr. Wesley Hendricks on OCT. 19th please register HERE. The seminar will be 6pm-7:30pm, THIS Thursday!! Open gym will end at 5:40pm.

8X3 Back Squat (75-90%)

For Time:
50/35 Cal AB
75 Wallballs (20/14)
*9min Time Cap

10.16.2017

Congrats to Guy and David F. on their podium finish at the Festivus Games over the weekend!

12 minutes pull up practice

*try to accumulate 30 strict pull ups, weighted, if possible

10 min AMRAP:

8 deadlifts (225/155)

12 bar facing burpees

30 double unders

10.13.17

Make sure if you are interested in the mobility seminar with Dr. Wesley Hendricks on OCT. 19th please register HERE. The seminar will be 6pm-7:30pm.

6X5 Back Squat (75-80%) (Same weight as last Friday for Pause Squats)

Partner WOD
11min AMRAP:
5 Squat Cleans (155/105)
10 T2B
*Partners Alt. Rounds
-Modify as Needed