WOD for Wednesday, August 7
WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6, 7, & 8:30 am
- Beginning THIS SATURDAY, WODs will be held at 8:30 & 9:45 am. The Community WOD will continue to be held from 11 to 11:45 am.
- “Second Saturday Series: Rings” scheduled for this Saturday, August 10 from 12:30 to 1:45 pm. Learn and practice ring dips, skin the cats, ball-ups, vertical holds, iron crosses, ring pull-ups, ring pushups, muscle-ups — and more! Class size limited to 15. Contact Coach Paul to reserve your spot.
- If you ordered an Rx jump rope, be sure to leave your payment with Coach Paul.
As we completed a benchmark WOD yesterday, today will be a relatively easy day.
Spend up to 10 minutes establishing 1RM.
EMOTM for 8 minutes
Complete 3 to 5 dips
Scale as necessary. You may also scale up by completing weighted ring dips and/or completing reps every 30 seconds (if you have unassisted ring dips).
Barbell bent over row
Complete 10 lateral barbell hops between rounds
Use the same weight for snatches and bent over rows.