THE MEMBERS ONLY FALL COMPETITION IS BACK. WE STILL HAVE A FEW SPOTS OPEN FOR GIRLS AND GUYS. MORE DETAILS REVEALED STARTING NEXT MONDAY. SO BE SURE TO KEEP AN EYE OUT ON THE WEBSITE, FACEBOOK & INSTAGRAM. YOU WON’T WANT TO MISS ANYTHING.
WOD
(3 rounds AFAP)
10 deadlifts @60%
50 double unders
10 v-ups
SKILL
(EMOM x 10)
3 strict deficit HSPU
(8 rounds)
:20 sec max rep shoulder tap
:40 sec REST
(OT2:00 x 3)
10 kipping HSPU
OPTIONAL DAILY EXTRA WORK
(10 rounds)
:30 sec all out rowing sprints
1:00 off
LIFT HEAVY - MOVE FAST 