Join us Saturday 8/3 for our annual Waterfront WOD 8:00am-9am

Open Gym Saturday 8/3 will be 6am-7am

Thought for the day  “An idea can turn to dust or magic, depending on the talent that rubs against it.”  Bill Bernbach

Friday August 2, 2019

A1) Strict Ring Dip:

5 sets of 5 reps @ 1311; Rest :30 Fit: Parallette Dips

A2) Strict Pull-up:

5 sets of 3 reps; Rest :90 b/t; Add load if able

B) 5 min to complete:

70/50 Cal Row Max Dual KB DL in Remainder


40/20 Cal AB Max Air Squat in Remainder

C) Rest 2 min

D) 5 min to complete:

60/40 Cal AB Max Goblet Squat in Remainder


50/30 Cal Row Max KB DL in Remainder

E) Rest 2 min:

F) 5 min to complete:40 Burpee over Parallete Max KB Snatch in Remainder

Fitness- 30 Burpee Max SA KB Swing in Remainder

Categories: WOD

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