Friday, September 10

It’s Friday and the weekend! Our schedule is normal:

Saturday: Rebuild 8:30AM, Community WOD 9:30AM (we’ll be testing out some of the upcoming Beer City Beatdown competition WODs! 3-person teams…)

Sunday: XT Strength 9AM, Open Gym 10AM

Friday Group Fitness Programming:

Strength A: Gymnastics Strength Day 12

Pull-Up:

Active Bar Hang Accumulate :90-:120

Hollow Hold 3x:20

Segmented Ring Row 3x10

Muscle-Up:

Toe Spot Ring MU 3x5

Banded PVC Hollow Lat Press Downs 3x8

Ring Support Hold 3x:30

Strength B:

Deadlift 5x5

WOD:

Tabata Row for Calories (:20 on/:10 off x 8)

5:00 Rest

3 Rounds For Quality

DB Front Rack Walking Lunge 50ft

10 Manmakers