We start off today’s WOD with some straight up push and pull strength. Body weight pull ups and dips- plus extra weight if you are up for it. This comes on exactly the final day of our Gymnastics Specialty Class Finale at 5pm- they have been working on pull up strength all month… so for those of you who have not been showing up to work on pull ups each Tuesday at 5pm- today is your day to get in some strength work in that department. For all those Gymnastics athletes- we look forward to seeing some progress since you month of work! Stay tuned to hear more on November’s Gymnastics Specialty focus.

Tuesday’s WOD at 6, 7 and 9am, again at 4 and 6pm
Midday Open Training Hour, Gymnastics Class Finale 5pm
6 sets of max rep work on the clock:
30 seconds of weighted pull ups
30 seconds of ring/bar dips
30 seconds rest
Reverse order after each set.
Post total number of reps and load for each movement to chalkboard/journals
-then-
Four rounds for time of:
21-18-15-12 reps of single arm dumbbell snatch (60/40#)
400m sprint
Post load and time to chalkboard/journals