1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Pick a PR lift and crush it
Choose a skill
For time: Rope climb, 5 ascents Clean and jerk, 5 reps Rope climb, 4 ascents Clean and jerk, 4 reps Rope climb, 3 ascents Clean and jerk, 3 reps Rope climb, 2 ascents Clean and jerk, 2 reps Rope climb, 1 ascent Clean and jerk, 1 rep
Post time to comments.
*Coach's note: Pick a weight that is at least 70% of 1 rep max. If subbing for rope climb do 10x kips for each climb
Post time to comments
"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!. "
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