Thursday

Some of the crew resting between WODs at Bend the Bar

last weekend. What a great first event!

SKILL WORK:
Choice of gymnastic based skill 

WOD
3 Rounds:
200m Run
Rest Equal time
Run 400m
Rest equal time
Choose a Goat 5-15 reps depending on movement, ask coach!
5 reps for muscle ups/bar muscle ups
10-15 reps for everything else
WHAT IS A GOAT?
A nasty, dirty, annoying little thing that always leaves you frustrated when they are in a WOD


Please check out the links to the right of this page under the "events"
There are two things coming up you don't want to miss!
1. Don McCauley Olympic lifting seminar, this will sell out so sign up asap!
2. Barbell for Boobs Oct 11th, join our team!
Again, to sign up for both, click on the links on the right hand side under the events section.