201001 - OPEN GYM @ 6:30PM

FOR THE MONTH OF OCTOBER…
We’re making our 6:30pm class an open gym! You can come do the workout, practice skills, weightlift, or mobilize! We will always have a coach on staff to help out but the goal is that it’s a chill time to get sh*t done!

QOTD - What is something you’ve never been able to do very well?

WARM UP - 
28 Plate Hops
14 Plate Ground to Overhead
14 Plate Tricep Extensions
14 Plate Plank Walk Offs
14 Plate Around the Worlds

Then 4 Rounds of:
7 Bench Dips
7 Bench V-Ups

MOBILIZE - PVC Ext. Rotation Bench Stretch
Banded Bully Stretch

COACH PREP - Review Dips

WOD -
(A: Competitor)
FOR TIME
12 - 10 - 8 - 4
String Ring Dips
(32 Sit Ups b/w each set)

(B: Performance)
FOR TIME
16 - 12 - 8 - 4
Ring Dips
(32 Sit Ups b/w each set)

(C: Fitness)
FOR TIME
16 - 12 - 8 - 4
Banded Ring Dips OR Parallette Dips
(32 Sit Ups b/w each set)