Going Away Dinner for Cat, Thurs 10/29, the Standard Pour at 6:45pm. Please RSVP to Cheryl by Wednesday!!
Gymnastics Clinic, Sunday November 8th. Sign Up sheet on the whiteboard. Space limited. Cost is $25. Come learn core strengthening, balance, flexibility and HANDSTAND tips and tricks with Tracy Johnson!!
SWOD: (5 rounds or 15 min time cap)
15 slam balls (40/25 lbs)
50 m sprint (SPRINT!)
⊗ walk back to the starting point and use that time as your rest.
⊗⊗ if there is not a slam ball available upon your return to the start, rest until one becomes available and then proceed.
⊗⊗⊗ slam balls must be unbroken, if 15 is too many, scale to 10 UNBROKEN reps instead.
WOD: (20 min time cap)
10 shoulder press
15 overhead squats
20 push presses
25 front squats
30 push jerks
35 back squats
⊗ All exercises will be done with (115/85 lb). Bars will come from floor.
⊗⊗ Any time the barbell is dropped to the ground, there is a 5 burpee box jump penalty before you can continue. Have your boxes ready. Do not scale too light in fear of penalties!! Push yourself to NOT drop the bar!