We’re hosting TWO Gymnastics Seminars this weekend!  Click here

Saturday is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research!  Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.  You can do that here

WOD

Skill:
EMOM for 6 minutes:
5 2-hand Russian Swings
4 Double KB Clean
3 KB Thruster
Use a load you can handle

Strength:
Push Press

5 reps at 50 %
3 reps at 60 %
3 reps at 70 %
3 reps at 80 %
3 reps at 80 %
3 reps at 80 %

Metcon:
4 rounds for time of:
Run 400 meters
20 box jumps (24/20)
Time cap of 15 minutes