Our new 6-week programming cycle began this week.  Check it out here!

Join us Friday night for a WOD and Wine at 6:30pm!

WOD

Strength:
Push Press
5-5-5-3-3-3
Start around 60% and work up to 85% by last set

Metcon:
Goat WOD
20 minutes
Goat 1 (odd minutes)
Goat 2 (even minutes)
Choose two movements and perform the number of reps in the range for each per minute:
Double unders (20-30)
Pullups (8-10)
ring dips (8-10)
Toes to bar (8-10)
Overhead squats (10-12)
Pushups (10-15)
KB snatch (5 each side)
Rowing (150m)
Rope climbs (2)