The workout for 1/24/17 is...                                                    

  • By Leslie Friedman
  • 24 Jan, 2017

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

The workout for 1/24 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 # 2: "Fran"
For time 21-15-9
- Thrusters (95/65)
- Pull Ups

Pull-Up Mod Options (record which you choose)
- If you have kipping, but cannot do 10 unbroken, reduce reps to 12-9-6
- If you are unable to kip but can do 3 strict, do strict reps at 9-6-3
- If you cannot do strict, do 21-15-9 with Ring Rows
(10 minute time cap)

3 Rounds for Quality:
- 3 Turkish Get Ups on each Arm
- 20 Floor Wipers

*Accessory Work:
6-5-4-3-2 Strict Ring Dips. Follow each set with 30s banded lat stretch on each arm.

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