WORKOUT OF THE DAY (WOD)

WED 10.07.26

Workout of the Day (WOD)

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4M for 4 sets each for time: [16min total]
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12:00p: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

And coming tomorrow…

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx