The workout for 11/4/16 is...                                   

  • By Leslie Friedman
  • 04 Nov, 2016

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

The workout for 11/4 is...

Schedule update: 11/12 No Saturday classes due to the DeCOlympics and Bday Party! 11/13 we will be closed (no Open Gym) as we will be partying into the wee hours!

Unable to participate in the DeCOlympics but want to make a general donation to the cause? Click here: http://soco.kintera.org/faf/home/default.asp?ievent=1166233

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)



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