Athletes,

This Saturday, we will be hosting Coach Michelle Beal’s going-away-WOD. 😦  The WOD will kick off at 0900.  Following the workout, we will be judging some athletes for the Asia Championship Online Qualifier.  If you have signed up to be judged on Saturday, I do not suggest doing the going-away-WOD, but I do suggest getting out there and cheering on the other athletes and we say goodbye to a very very valuable member to our FTCF community!

SWOD:
Three sets of:
Strict Shoulder Press x 8 reps (at roughly 65-70% of 1RM)
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

WOD:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
10 Ring Dips