Wednesday WOD – 102914

Erin & Amanda

Erin & Amanda

HALLOWEEN WOD!
Saturday, 11/1, come to class dressed in your Halloween costumes for a fun TEAM WOD!! Prizes for the best costumes!!

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Strict Press: 5×5

2. 5 Rounds For time:
Row 500m
30 KB Swings (53/35)

Performance
1. Jerk: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2. Strict Press: 5×5

3. Metcon
5 Rounds For time:
Row 500m
30 KB Swings (53/35)

4. Muscle Up: OTMx5 – 3-5 Reps

5a. 3×25 Hollow Rocks – rest 60s
5b. 3×10 Evil Wheels – rest 60s