Special Events This Weekend:
Saturday Nov. 10th @11am: WOD and Beer
@ Riverwalk Brewery to benefit Movember Foundation ($15 donation)
Sunday Nov. 11th @1pm: Ladies Only Open Gym with Coach Sandy (free to members)
Monday: “GLEN” all day in honor of Glen Doherty.
A) Strength:
Performance-
E2M for 14min:
Power Snatch + Hang Squat Snatch
Fitness-
5 Sets of:
10 DB SeeSaw Floor Press + 10 Ring Rows or
Crossover Symmetry Flyes; 2min Rest btwn
B) Conditioning
5 Rounds:
Performance-
8 BW Deadlift
12 Pullups
16 Cal Row
Rest :60
Fitness-
16 Russian Swings
12 Pullups
8 Cal Airbike
Rest :60
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Categories: WOD

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