WOD: 10.30.2017

REMINDER: Beginning immediately, no more 9am and 10am Classes.  We are combining them into one.  Classes are now 9:30am Monday through Friday.

Also, no more Strength Class on Tuesday and Thursdays at 7pm.  7pm will now be a normal class, same WOD as all other classes that day.

We made these changes do to turnout.  If the need arises to make changes, or to bring these back, we will.  We are working on adding a Strength/Gymnastics class to Saturday mornings.  As we dial it in.

Strength: Muscle Ups, or Pull-Ups/Ring Rows

If you haven't tested your Max Reps, get it done today!  If you tested in on the 19th, your percentages are based off of your max reps.

2 Rounds:

55% of Max Unbroken Muscle Ups or modification.

45% of Max Reps

35% of Max Reps

Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Met-Con: 

400m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)

400m Run

21 KBS (53/35)

12 Pull-Ups

400m Run

21 KBS (53/35)

12 Pull-Ups

400m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)