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Athletes,

Being that it is a holiday, today we will only be hosting a 0900 class. There will be no evening classes!

Following today’s WOD we will be having our cleaning party! Lunch provided to those that volunteer their time. 🙂

SWOD

5 sets

Narrow Grip Overhead Squats x3 reps with tempo of 3sec. descent and 3sec. pause at bottom. 

* Start with barbell behind the neck with grip distance just outside of shoulders (where your grip distance is for jerks) or where mobility allows. Build over the course of 5sets focusing on form more than load.

WOD
Team Series Event 1

Rx’d Workout For time:
Relay as MF pairs
21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats (95 / 65 lb.)
Synchronized chest-to-bar pull-ups
Order: MF-MF

Time cap: 25 minutes

Scaled Workout For time:
Relay as MF pairs
21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats (65 / 45 lb.)
Synchronized chin-over-bar pull-ups

Order: MF-MF

Time cap: 25 minutes

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