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

 

 

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Strength

 

Ring Dip Progression

 

Choose 1

 

1. 5 Sets of 30 Second Support Hold

 

2. 5 Sets of 6-8 Jumping Ring Dips with Slow Decent

 

3. 5×6-8 Reps of Ring Dips

 

 

Conditioning

 

3 Rounds For Time

800 Meter Run

20 Dumbbell Snatches 

 

Beginner 35/25

Intermediate-45/35

Advanced-55/45

 

 

Mobility

4 Rounds

30s Seated Skin The Cat

30s Passive Hang