The workout for 1/20/17 is...                                                  

  • By Leslie Friedman
  • 20 Jan, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 1/20 is...

Weekly Raffle Contest! Each day, you may earn 1 raffle ticket by:
- Doing the day's accessory work before or after class
- Doing 15+ minutes of mobility
- Bringing a friend to our 10am Saturday Community Class
That's a total of 11 tickets you can earn each week! The winning ticket will be drawn during the Saturday 10am
Community Class each week. More details and more ways to earn tickets coming soon!


Benchmark # 4. As many Strict Pull Ups As Possible. May rest at bottom, but cannot come off the bar. Rest exactly 3 minutes. Then as many kipping/butterfly as possible. May rest at bottom, but cannot come off the bar. Mod for Strict, use bands (as few as possible). Mod for Kipping, add one more band and do another set of max effort strict or do kipping pull ups if you have them.

Benchmark #5!
"Diane"
21-15-9
- Deadlift (225/155)
- HSPU (mod: regular push ups)
(12 minute cap)

*Accessory Work: 5-5-5-4-3
- Strict Pull Ups
- Strict Ring Dips (alternate between movements)
(Use the weight or bands used to find your 5RM. Or find your 5RM today if you didn't on Monday)



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