10.17.18 Overtime

A. Group warm up B. WOD demo C. Strength: 20 minutes5×3-5 weighted strict pull ups | Scale = your personal progression: Negatives/banded negatives, body weight pull ups, tempo ring rows, tempo bent over barbell/DB rows 5×3-5 weighted ring dips | Scale = your...

10.16.18 BOB :)

A. Group warm up B. WOD demo | barbell warm up C. 6 – 2 minute AMRAPS | rest 1 minute between rounds2 power cleans 135/1053 front squats2 push press/jerksthen AMRAP ofburpees over bar *score is total BOB Source: Workout Of The...