16 October 2017

ANNOUNCEMENTS

October 21st - Girls Night Out! 7pm at the Bowling Alley!
October 27th - Hash WOD
*Scroll down to Oct. 27th and click on Halloween at 5:30pm to sign up!*
October 29th - Captain Jack Pirate Run 8k

Monday October 16, 2017

Strength:  
5 Legless Rope Climbs
rest 1 min
4 Legless Rope Climbs
rest :45
3 Legless Rope Climbs
rest :30
2 Legless Rope Climbs
rest :15
1 Legless Rope Climbs

WOD: 
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run

ACCESSORY:
Active Hip Rotations - Youtube Link 15 Each Side
Lacrosse Ball Foot Smash - 1:30 Each Foot
Couch Stretch - 2:00 Each Leg