UPCOMING EVENTS

October 17th 7:15am Carpool to Festivus Games

October 24th 10am Skill Clinic Kipping 

October 30th Halloween WOD (Wear Costume!)

November 11th Veteran’s Day Hero Wod-3 Wise Men

November 14th 10am Skill Clinic-Ring Muscle Up

Strength

5×5 Supinated Barbell Row

Conditioning

AMRAP 10

2,4,6,8,etc.

Dumbbell Cluster

32ft Bear Crawl between Rounds

Notes

-Supinated row is performed with a reverse grip on the barbell

-Dumbbell cluster is a clean into a thruster

MOBILITY

2 Rounds

2 Minute Couch Stretch

20 Rep Hip Internal Rotations