We will be running 17.4 instead of the afternoon classes. The gym will be open from 4pm, brief will be at 5pm and first heat at approximately 5:30pm. The morning classes will run as per normal.

WOD
[A] 5 rounds, 1 minute per station of:
Row (calories)
Box Jumps, 24" (20")
Toes-to-Bar 

Rest 1 minute between rounds. Score each movement separately. 

[COMPETITION TRAINING]
[B] Pause Front Squat
2-2-2-2-2
Pause for exactly 3 seconds in the bottom of each rep. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift