Monday, 11/9/2015

NO 6 p.m. class today! There will be a FREE Airrosti Mobility Clinic instead, at 6 p.m.

NO 6 p.m. class on Friday, 11/13! It’s Ladies WOD & Wine night! If you have not RSVP’d via the Facebook Event, please do so that we can plan. If you aren’t on facebook, please email me, or comment here. Free for members and for non-members.

Mobility:
Shoulders – Overhead Position

Strength:
Push Press: 7×1

WOD:
AMRAP in 7 minutes:
10 Chest-to-Bar Pull-Ups
10 Box Jumps (30″/24″)

Core/Accessory:
3×8 GHD Bench Press

100 Banded Good Mornings

Post your results to the comment section.

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  One thought on “Monday, 11/9/2015

  1. Catie
    November 9, 2015 at 1:05 pm

    Push Press 3×105#, the others at 115#
    WOD:
    4+2
    self-assisted pull ups on rings
    24# box steps

    Like

  2. Shannon
    November 9, 2015 at 8:31 pm

    Push press 7×85#
    WOD:
    4+1, pull ups on rings, 24# steps

    Like

  3. November 9, 2015 at 9:24 pm

    Push Press 7×50#
    WOD: 6+13 Pull ups on rings, 16# Steps

    Like

  4. November 10, 2015 at 7:17 am

    3+17 kipping pull-ups, 24″ box. Push press: 65/95/115/120/125. Core: GHD press 65# , green band GMs + 1 rope climb.

    Like

  5. November 10, 2015 at 9:06 pm

    Push Press: 145#

    Metcon: 5+5 rx’d

    Like

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