WOD'S

We will be changing the mid morning class times for Monday-Friday effective Tuesday, September 3rd. The 9am WOD & 10am Open Gym will be changed to 9:30am WOD & 10:30am OpenGym.

LABOR DAY, Monday Sept 2 there will only be 1 class at 9am.

EMOM x 10 MINUTES
MIN 1 - 3-5 Reps of Gymnastic Goat*
MIN 2 - :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on... HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip

then-

EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press
(40/30)|(30/20)