Upcoming Events:
Bring A Friend - October 24th 8am or 9:30am
Friday Fright Night - Halloween Party - October 30th 5:30pm
On-Ramp - November 2nd 6:00am or 6:00pm
In-House Competition - November 14th - SIGN UP HERE
Skill:
Weighted Strict Pull up / Strict Pull up
5x3 @ a challenging weight
REST 90 sec b/t efforts
Modified: 5x5 - Banded Pull-up
WOD:
12 min AMRAP:
Alt. Sprint (switch each round)
6 (3R/L) 1-Arm Devil Press (50/35)
3 DB Weighted Strict Pull-up (50/35) / Strict Pull-up (bw) / Banded J-hook Pull-up / Pull-up variation…(Rd 1)
**Alternating Sprint Options: 100 Run / 150/100m Row / .3/.2 Km Bike / 45 Doubles or 90 Singles