Wednesday, September 9th

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:
3-4 Rounds for Weight of:
5-8 Pull-ups / INT: 2-5 Weighted Pull-ups / ADV: 1-2 Legless Rope Climbs
20 Step ups (10/leg)
30 second side plank/side

WOD:

5 Rounds, each starting every 5 minutes, for time of:
500 Meter Row/Ski
15 Strict Hand Stand Push-ups / Seated DB Press
20 Ring dips / Push-ups

EXTRA:
Bench Press 5,5,3,3,1,1,1,1 (start 65% and increase if/when possible)