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October 22 2016

21
Oct

October 22 2016

coach-cant-feel-arms

October 22 2016

We’re excited for the Community Challenge WOD today, starting at noon! Show up a little beforehand so we can get the teams and heats set up! Please note that the 8:30AM class and 11:30AM classes are both cancelled, but the 9:30AM class is still on the schedule. Open gym is available from 8AM to 9:30AM.

We also have samples of the Hoodies and Sweats in, so be sure to check them out before our pre-order wraps up at the end of next week!

STRENGTH
Deadlift:
2-2-2-2-2
*Work towards a heavy 2.*
Front Rack Walking Lunges:
3×10
*5 Reps per leg.*

WOD
Complete as many rounds as possible in 12 mins of:
20 Air Squats
15 Hand Release Push-Ups
10 Toes-to-bars
1 Rope Climb, 15 ft
CRX: T2B, Full Rope Climb
FRX: Hanging Knee Raises, Rope Climb Progression (Including 4xSingle Arm Pulls from the ground)
Goal: 3 to 4 rounds
Coaching: This is one of those sneaky WODs that catches up to you quickly with the simplicity of most of the reps. Rush through the Squats and Push Ups in order to have more time for the Toes To Bar and Rope Climb. Break up the Toes to Bar sparingly, but save your grip for the rope!