November 21 2017

November 21 2017

Announcements:

  • Coaches Feedback Surveys are out!  Give us anonymous feedback please!  CLICK HERE
  • ROMWOD is coming!  CLICK HERE
  • 2017 Holiday Food Drive is now until Nov 24th.  CLICK HERE for more info
  • Thanksgiving Hours:
    • Weds 11/22 closed at 6pm (last class at 5pm)
    • Thursday 11/23 CLOSED
    • Friday 11/24 Open gym 9am-11am at Mission Gorge only
    • Saturday: Regular Hours resume
SWOD(16 min):
A1. Strict Press 5 sets x 3  
A2. Bent over Barbell Rows 4 sets of 5
WOD
Ascending ladder (1, 2, 3… etc)  in 12 min of
Barbell Complex*
* 1 Gymnastics Complex after each round of Barbell Complex
Barbell Complex= 1 Power Clean+1 Hang Power Clean+1 Jerk
Gymnastics complex= 5 Strict pullups+7 Pushups
Rx=135/95
RxA=185/125
Score= Round completed plus partial reps