Monday, Oct 3

“There is virtue in work and there is virtue in rest. Use both and overlook neither.” - Alan Cohen

Gym Happenings:

Our member and physical therapist Hanna Trinite is now offering dry needling and manual therapy at the gym! If you have muscle soreness, muscle tightness or just feeling stiff, she’s here to help you out.  Sign up at https://coredynamicsphysicaltherapy.as.me/PisgahFitness# or call/text her 828-283-0526 if you have questions or to book a slot.

XT is back! Today you have the option to do the WOD or continue on your lifting instead!

Strength

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Athlete Instructions

Take 20 mins to build to a 1 RM.

WOD

Complete as many rounds as possible in 10 mins of:

5 Strict Handstand Push-ups

10 Ring Dips

15 Push-ups

30 Double Unders

XT 

EMOM 10

EMOM 5 (1st 5 min)

3-5 Shoulder Press (set weight to “challenging but do-able”)

EMOM 5 (2nd 5 min)

5 Push Press (should be slightly heavier than shoulder press weight)