Tuesday 130917

All-levels WOD/Beginner WOD:
A. Back Squat 3-3-3
B. 5 RFT: 40 double unders, 10 toes-to-bar

Competition Team WOD:
Part A. Back Squat 7×2
Part B. 15 minute AMRAP: 3 wall walks+30 unbroken double unders+15 unbroken wall balls (25/16#)

(Photo credit: Alex Robleto)

The overhead squat article
On Mondays following an NFL game, saturated-fat intake increases in cities with losing teams, decreases in cities with winning teams.
How long to nap?
Labelled a cheat, but he has a story
On pumping iron and making babies
Back flips & heavy cleans (video)
Schedule changes, effective Monday, September 30th

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
A. Push Press 2-2-2-2
B. 3 RFT: Run 400 meters, 20 pull ups, 20 HSPU

Competition Team WOD:

Rowing Helen
600 m row
21 kb swings
12 pull ups
*there will be three heats so be prepared for a 1 mile run at some point during the class 🙂