“Being down is only permanent if you make it that way” 

Skill: HSPU, 5 Reps EMOM for 5 rounds (challenge yourself)

WOD: 10-20-30 For Time

  • 10 Strict Press (95/65) (start light so the later sets are not too heavy)
  • 10 KBS (70/50) (Use the standard KB you usually use)
  • 10 Pull Ups (challenge yourself on the set of 10, have other bands available for later rounds)
    • 20 Push Press (115/85)
    • 20 KBS
    • 20 Pull Ups
      • 30 Push Jerk (135/105)
      • 30 KBS 
      • 30 Pull Ups
        • Record time

Beyond the Whiteboard:

  • 4×8 DB Bicep Curls
  • 4×10 Hollow Body Rocks

25 min total cap on everything

Shoutouts: Tom Costello 2 year anniversary

Box News:

Events:

9.16.16 scores 9.16.16 wod