Two very important seminar dates with Dr. Salmon. October 29th and November 5th. Mobility, Mobility, Mobility… $20.00 per class. Register online
Buy In – Coach led warmup
WOD – “Baseline”
Time to retest your Baseline! The last time we completed it in a WOD was at the beginning of July (Compare to July 09, 2012). Can you hit a PR? Can you make it on to the leaderboard?
- 500M row
- 40 Squats
- 30 Situps
- 20 Pushups
- 10 Pullups
Zone 2 – scale to assisted pullups
Zone 1 – scale as needed
If there are two or three heats, make sure to stay warm while you are waiting with skipping or dynamic movement.
Cash Out – EMOTM complete 10 KB swings with a challenging weight (55/70 – RX) for 7 rounds