Saturday, 9.27.14

be epic

Class at 9am!!

Barbell at 10am!!

Who will be there?? Show up…Do Work…Be Awesome! 🙂

10 minutes of Mobility Work—>Shoulders, Back, Hips, Knees, Ankles, Feet

10 minutes Gymnastics skill work—>pullups, handstands, rope climbs, muscle-ups, ring dips, parallette  pass throughs, du’s, TGU’s


Partner WOD

With 6min running clock

Partner 1 Rows 20 cals

Partner 2 ME Shoulder to Overhead (135/95)

Rest 2min

6min running clock

1-200m run

2-ME straight leg sit-ups

Rest 2min

5min AMRAP


*One person working at a time on DU’s, can switch at any time…Singles do not count 🙁

Last week of September and last chance to get your rowing calories in!

*****Reminder***** Friday Night Lights for Special Olympics is Friday, October 10th from 6:30pm-?? We’ll have a couple of WOD’s, maybe some volleyball, and social time…so bring the family and let’s help support the Special Olympians! 🙂

Happy Weekend!

Work Hard, Eat Clean, Be Blessed!


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