Wednesday, 10.22.14

Remember to sign up for the Road Rally which will be on Sat, Nov. 1st from 6:30pm-?? The actual rally is 2 hrs with a little get together after so the more the merrier!

For the WODFest volunteers, the “appreciation dinner” will be on Sat. Nov. 1st at 5pm! Please RSVP if you can make it(and plan to stay for the road rally!) Sorry, Sunday voters 🙁

Still needing canned items for the Samaritan Center. Help us reach our goal of 357 items!

Keep being awesome, everyone! 🙂

Gymnastics Skill Work for 15 minutes

Two sets for reps of:
90 seconds of Calories on Rower
30 sec rest
90 seconds of Wall-Balls (20 / 14)
30 sec rest
90 seconds of Pull-ups
30 sec rest
90 seconds of Box Jumps (24 / 20)
30 sec rest
90 seconds of DU’s (3x singles)*reps will be divided by 3 if doing singles

***5 minutes rest between sets***

(Athletes will divide up among stations)

Bonus Work: 3x200m run, 3×10 V-ups



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