WOD: 08.03.2017

We had 36 people in all day today, when normally we have 70+.  With Thursday being our slowest day of the week, and even hotter than today, we are cancelling the 10am, 4pm, and 5pm classes tomorrow.

All other classes are on, including 9am, 12pm, 3pm. 6pm, and 7pm Strength Class.

Today is a great day to get some accessory work in.  Good opportunity to squeeze in some work for our athletes, without them feeling too beat up, and especially in this heat. Focus today is on quality of movement, not at all about how quickly you move through the work. 

With the rest between rounds and minimal interference between exercises, the goal is to pick weights that allow for all movements to be done unbroken.


400m Run or 500m Row

3 Rounds: 5 Push-Ups, 7 Sit-Ups, 9 Squats

1:00 PVC Pass Throughs

1:00 Samson Stretch (:30 each side)

Then, with an empty barbell: 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations, 5 Strict Press, 5 Stiff-Legged Deadlifts, 5 Front Squats

WOD: 4 Rounds, not for time (NFT)

10 Close Grip Push-Ups

15 Dumbbell Bent Over Rows, each arm (50/35)

25 Strict Presses (empty barbell)

25 Banded Pull Aparts

30 GHD/Weighted Sit-Ups (25/15)

Rest as needed between rounds.