Wednesday – 082813

(Our Overdrive RX ladies! Looking good!)

*Box will be closed on Labour Day – Monday September 2. All other weekend classes run as usual.
**Reminder that there will be an athletes meeting this Saturday at 11:15 am(after Team WOD) for all those interested in competing at the CF Squamish Fall Challenge or the CF Taranis Winter Challenge. I will also discuss our upcoming competitor’s program that will start in the 2nd or 3rd week of September.

7:00 am class is on!

Pull-Up Challenge : Day 28
We are almost there…great work for those who are still in it!!

Skills/GWOD : 3 rounds NOT for time of(max 10 min)
5 Pistols, alternating
5 Clapping Push-Ups
5 Pull-Up-to-TTB
5 Kipping HSPU

SWOD : Find the following(max 15 min)
1. 5 RM Weighted Ring Dip, rest 5 min
2. 3 RM Weighted Ring Dip, rest 5 min
3. 1 RM Weighted Ring Dip

CWOD : 12 min AMRAP of
5 Burpees
7 KB Swings(24/16)
9 Wall Balls(20/14)