Remember we are closed tomorrow for a Level One Seminar. We will be having class at Federal Hill Park by the visionary arts museum at 9 am and 10 am!
The nutrition/podbod challenge going down in early October. The sign up sheet is on the clip board in front of the gym, sign up today! If you are on the fence ask a coach for more details!
Open gym on Sunday will be from 5;30 pm to 7:30 pm!
Skill/Mobility WOD
15 Banded Pull Aparts – Demo
15 Face Pulls with a band- Demo
20 Second Hollow hold Progression Demo
3 Times
WOD
100-80-60-40-20 Double unders
10 Deadlifts after each set (245/165)
-For Time-
John closing his eyes and asking the big guy for a little help through his last set of cleans…
Competitors WOD
Front Squat 10-8-6-4-2 (build up in weight)
100-80-60-40-20 Double unders
10 Deadlifts after each set (275/185)
-For Time-