Friday - November 15th, 2013

So your requests for an earlier Saturday WOD has been granted.  Amy will be coaching the 8am class this Saturday, Hannah will be coaching the 11am class. GET HERE at 8 or 11...We hope to continue these; however, understandably, there may be some weekends when we may not be able to do both. So, as ALWAYS, check the website for any changes as any changes/cancelations will be announced!  You guys really need to thank Hannah, Amy and Steph for their willingness to step up and take control on Saturdays, as they have.  I cannot train any of the Saturday 8am classes because I'm in DC every Saturday, so it was these gals who said they could make it happen!

On a side note: don't forget about the Monday/Fridays 11:30am classes! —

IMG_8796

Skill/Strength

Goal WORK (there are a lot more things to work on outside of double unders and pull-ups, so think hard)

WOD

5 Squat Clean (115/75)

5 Push Press (115/75)

10 Ring Pushups

AMRAP in 8'

~rest 2'~

4 hill sprints for time 

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