Wednesday November 22

November 21st, 2017


No childcare today. We apologize for the inconvenience.
No 6:30pm or 7:30pm classes today. Otherwise regular schedule.

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Send an email to requesting the upgrade. Unless otherwise requested the upgrade will remain in effect after December at current rates.

Strength / Skillwork

None today


6 Rounds, build up more weight each round:

  • 4 Wt. Pull-up
  • 8 Front Rack Lunge (4 per leg)*
  • 8 Good Mornings
  • 4 Windshield Wipers (hanging if possible)

* From a Rack , work in with others doing similar weight.


10 Rounds of:

  • 150m Row
  • 10 Lunge Jumps
  • 5 Push-ups