Wednesday’s 10AM open gym has become a track session, come join us and we can grow that aerobic system!

Warm-up
15′ Alternating Minutes
2 Rope Climbs
60″ Squat
10 Ring Dips

Strength
5 Rep Max Front Squat

Skill
100 Double-unders
-or-
25 HS Shoulder Touches

Metabolic Conditioning
Competitive
“Death by Pull-ups”
EMOM until fail +1 C2B Pull-up

Intermediate
EMOM until fail +1 Pull-up

Intro
For time:
75 Ring Rows