WOD 11 24 14
WU: Shoulder Activation
A. OTM : 2-5 BMU or kipping practice
B1. (P): BS 6×3 (+ from last wk)
B1. (F): FS 5×5 Across
B2. Strict Ring Pullups/MU (False Grip if possible) as high as possible (6 sets of 4-8)
C. FT [C12]:
24-20-16-12-6 of WB (20/14)
After each WB set: 9 T2B (6 sets)
After WB and T2B, Perform 12 BMU
If you’re interested in doing the War of the WODs competition in January, please make sure your name is on the signup board by end of day today. Registration $ increases on 12/1 and we need to coordinate team(s) prior to this date. There are THREE divisions: Rx, Scaled, and Beginner. See division descriptions here.
Wed 11/25: Normal Hours
Thurs 11/26: 9AM, 10AM,all other classes cancelled. (There will be a WOD)
Fri 11/27: 9AM, 10AM, all other classes cancelled. (There will be a WOD)
Sat: Normal hours
We had a huge crew go to War of WODs last year on Sunday (teams). Let’s do it again!