Friday – 092713

(The rope climb tutorial with Coach Vik…)

TGIF! A friendly reminder that the box will be closed this Sunday so no class, but there WILL be another epic Saturday Team WOD so don’t miss out!! Also, a few more days to sign up for the October Nutrition Challenge led by Coach Vik!

*Get into the box earlier to warm-up and mobilize for the WOD…yes, a met-con WOD! For all you cherry pickers out there, beware…the coaches are paying attention! (Just saying…)

Mobility : Hip Flexors, Hamstrings, Glutes
WOD : For time
Row 2.5 km
Run 2.4 km(6 laps of 400 m)
*Coaches to start 6 on rowers, and then 6 on run. Then switch. Faster rowers to go first…