Tuesday, September 15th

ANNOUNCEMENTS:
Olympic Lifting Clinic starts Saturday September 26th 7 AM. I have some spots still open text Rebecca to RSVP . Please commit to all six weeks, through November 7th (we will take October 31st off for WODtacular which is our annual box wide competition for all fitness levels and abilities) That same weekend Saturday schedule will be as follows: 7 AM oly clinic, 8 AM Normal WOD, 9 AM Back to Basics, 10-11 AM open gym as per coaches availability. We will post this in advance.

EVENING WOD TIME CHANGE begins Monday September 21st: Join us for 4:30, 5:30, or a 6:30 PM WOD. This schedule will allow us to do more before and after the first and last wods in terms of mobility wods and clinics. We know change is hard and we always welcome your feedback.

PRE:
4-5 Rounds for weight of:
8 Bench Press
6 Pull-ups (ring rows, banded strict)
45 second plank on elbows

WOD:
3 Rounds for time of:
10 Shoulder to Overhead
10 Burpee Box Jumps
300 Meter Run

Intermediate: 3 Rounds for time of:
10 HSPU
15 Pull-ups
300 Meter Run

Advanced:
Every 5 minutes for 30 minutes complete:
400 Meter Run
10 Strict HSPU
15 Pull-ups

*If you choose the Advanced WOD then you should skip the PRE.

Extra:
Clean and Jerk 10×3 at 70-80%