Wednesday, Oct 12

“Nothing is less productive than to make more efficient what should not be done at all.”

- Peter Drucker

Gym Happenings

New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.

WOD

Every 4 mins for 32 mins do:

Row, 500/400 m

3 Snatches, pick load

3 Ring Muscle-ups (Scale to Bar Muscle-Ups or 8 Stationary Dips)

Athlete Instructions

Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 4070 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

XT
A: 7x2 Snatch (Ascending)

B: DB Incline Bench 5 x 10-12