Thursday WOD – 072315

Caleigh

Caleigh taking on “Grace” at Ranch Wars.

Endurance class is Canceled for lack of sign ups!

THURSDAY 6AM CANCELED FOR NOT ENOUGH SIGN-UPS!!

Thursday 6am PRE-REGISTRATION Requirement
Effective immediately, we are bringing back the Pre-registration requirement for the Thursday 6am class. If there are not at least 3 signed up by 8pm Wednesday night, class is canceled! It’s for the sake of our coaches, guys! They forgo precious sleep to be there to make you fit!

WORKOUT OF THE DAY

Fitness
1. Warm up – 2 Rounds:
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Heidens
10 Pull-ups/Ring Rows
10 Dips/Push-ups
:30 Samson Stretch, each leg
:30 Bottom of Squat, elbows driving out knees

2. Power Clean – 5×3 climbing

3. For time:
50 Power Cleans 95/65
50 Burpees over the bar
50 Calorie Row

Performance
BEFORE CLASS:
1. ME Strict Muscle Up
Rest 5:00
ME Kipping Muscle Up
If you don’t have Muscle Ups, perform Ring Dips with the same testing format.

ENDURANCE CLASS:
2. Endurance WOD