11/11/15 Wednesday

ATTENTION ALL MEMBERS: Gym will be closed all day this Saturday November 14th due to The Movement Fix Workshop we are hosting. There are a few spots left…if you would like to attend you can sign up here. There will be open gym times from 5:30pm-7pm for anyone that wants to get in a late evening workout. 

Performance

A1. Single-Arm Dumbbell Row @ 2111; 8-10/arm x 4 sets, rest 45sec

A2. Dumbbell Bench Press w/ pause at bottom; 8-10 reps x 4 sets, rest 45sec

A3.Waiters Walk; 75’ each arm (done outside) x 4 sets, rest 45sec

A4. Sorensen Hold; 30 sec x 4 sets, rest 45sec

 

B. Against a 2-minute running clock, complete:

Row 300 Meters

Push Press (Dumbbell or Barbell)

– Rest 2 minutes between sets, and complete a total of four sets

 

Competition

Wod will be posted at gym