11/9/15 Monday

ATTENTION ALL MEMBERS: Gym will be closed all day this Saturday the 14th due to The Movement Fix Workshop we are hosting. Only those that have signed up for the Movement Fix workshop are allowed to attend. 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. There are no other open gym times on this day.

 

Performance

A1. Deadlift @2011; 6-8 reps x 4 sets, rest 90sec

A2. Dips (ring, bar, or bench – no bands); 15-20 reps x 4 sets, rest 90sec

*More advanced athletes may perform the dips from high rings – starting each set with a muscle-up

*Some athletes may want to do cluster sets in order to finish the volume of dips.

 

B. In Teams of two,

Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (32/24 kg)

*With one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

 

Competition 

Wod will be posted at gym