11 24 14

WOD 11 24 14

WU: Shoulder Activation

A. OTM [6]: 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.

Holiday Schedule:

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!