Thursday October 24, 2013

Reminder: No class on Saturday, come up for the Monster Mash competition and the after party to celebrate MHCF’s 3 year anniversary 🙂

Strength: Pull Up/Dip Complex (add weight if you can)

3 set of: pull up, dip, wide grip pull up, dip, narrow grip pull up, dip, chin up, dip, reverse grip, dip, opposite reverse grip, dip.

WOD
800 Run
Then:
3 Rounds
12 OHS (155/105)
10 Push Jerk (155/105)

Cool Down:

500m Slow Row

Spend 5 Minutes rolling out with foam