**Attention : Overdrivers
1. Box will be closed this Saturday August 27th as it will be Coach M and Grace’s big day! They will be doing a different kind of WOD! 🙂 Sorry for the inconvenience.
2. THERE IS NO WATER SUPPLY IN THE GYM AS A WATER MAIN BURST AND THE REPAIR WILL GO ON FOR ANOTHER DAY OR SO. THERE WILL BE NO ACCESS TO THE WASHROOMS OR SHOWER. WE APOLOGIZE FOR THIS INCONVENIENCE. RONA NEXT DOOR WILL BE OFFERING THEIR FACILITIES FOR US TO USE.
Tech : Pistol Squats
Perform 3 sets of 5 perfect pistols each leg(use boxes for progressions)
Strength : Weighted Ring Dips
3-3-3(Warm-up is 2 sets of 3 at BW)
A. L-Sit Hold for time
B. 5 sets of the following for total 400 m times:
20 sit-ups AFAP(as fast as possible), rest 10 seconds, then
400 m sprint
Rest 3 minutes