October 4, 2021

Doubles Competition INFO HERE!

Open Gym Update: We are now going to keep the lights on until 9pm on Friday, so our hours are expanding. Refer here for the updated schedule.

A1. back squat 2x2, 2x1 E3:00
A2. 1 legless rope climb + 1-2 climbs with feet.

25 min EMOM
1. 5 ttb + 25 du : advanced 10+50
2. 6 devils press 20/35 : advanced 35/50s
3. 30' hsw / 60' bear crawl : advanced 60’ hsw
4. 5 ttb + 25 du: 10 + 50
5. rest

Pre class mobilization: foam roll lats, glutei, hamstrings, calves, and smash pecs for 2 min each.

Post wod cool down: Thera gun 5 min, then 5 min free stretch.