Category: WODs

7 sets: (Not For Time)

-7 HSPU
-30 DU (unbroken)
-10 GHD Sit ups

Athletes signed up or planning to sign up for FOTC may complete workout #1. Athletes are required to have a judge and can partner up and complete the workout.

20min AMRAP:

12/10 Cal AB
4 Power Clean and Jerks (155/105)
8 Lateral over the Bar Burpees

*Modify as Needed

Due to the storm all classes will be cancelled on Friday!!

We will plan on opening on Saturday for Open Gym 9am-11am

Stay safe at the Hurricane Parties

We will be monitoring the Storm for Friday classes, as of now there are not any olans to cancel classes.

10mins of Handstand Practice
-holds
-Taps
-Walk
-Straddle to stand on paralettes

Then complete:

5 intervals of:

20/15 Cal AB

4 Wall Walks

-Rest 2-3 mins between sets

*Score is Slowest interval

*Modify as Needed

6 sets: (Not For Time)

-5 Backsquats (RPE 6)
-12 Cal Ski (Sprint)
-12 Wallballs (30/20)

*Sprint the Ski

*Take time as needed between movements

*30min Total Cap