MONDAY

THE MEMBERS ONLY FALL COMPETITION IS BACK. WE STILL HAVE A FEW SPOTS OPEN FOR GIRLS AND GUYS. MORE DETAILS REVEALED STARTING NEXT MONDAY. SO BE SURE TO KEEP AN EYE OUT ON THE WEBSITE, FACEBOOK & INSTAGRAM. YOU WON’T WANT TO MISS ANYTHING.

WOD
(3 rounds AFAP)
10 deadlifts @60%
50 double unders
10 v-ups

SKILL
(EMOM x 10)
3 strict deficit HSPU

(8 rounds)
:20 sec max rep shoulder tap
:40 sec REST

(OT2:00 x 3)
10 kipping HSPU

OPTIONAL DAILY EXTRA WORK
(10 rounds)
:30 sec all out rowing sprints
1:00 off

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