Announcements

Free Unlimited Membership during October for all full-time active police officers! Spread the word!
“Lift Like a Girl” Barbell class starts Sunday, October 1. 5 Weeks. Classes are 9am-11am. $100. Sign-up here.

Strength / Skillwork

None today

WOD

No measure
KB Workshop day: 6 Rounds

• 1+1 Turkish Get-ups (single)
• 5 Front Rack Squats (double)
• 5 Top-Down Flyes (double)
• 3+3 Windmills (single)
• 5+5 Point Guard Lunges (single)
• 50 Russian KBS Stay w/ moderate weight

Start with moderate weight and build up to max weight. REST PLENTY! Point Guard Lunges – swing the KB under your forward leg and switch hands as you lunge. Try Left to Right when you lead with your right leg.

Elements

8 Rounds of:

• 6 Ab wheel rollouts
• 12 Ring Rows
• 18 Walking Lunges