Thursday, Oct. 23, 2014

October 22, 2014

WOD

Welcome back Katie!

Welcome back Katie!

WARM UP:

dynamic

SKILL:

alternating tabata

double unders and shuttle sprints

WOD:

5 Rounds

10 strict hspu

30 perfect sit ups (hands crossed at chest)

time!

MOBILITY:

Pigeon stretch

lacrosse ball calves

***BOX BRIEF***

- Halloween WOD Friday Oct. 31, costumes encouraged!

- There will be NO Saturday WOD Nov. 1st and 22nd. We have members competing in Wilsonville and Newberg those dates. If you are free come support these athletes, we can carpool. I WILL BE OFFERING A SUNDAY WOD NOV. 2 and 23 at 1pm to make up the missed Sat. WOD!

- Luke Hartmann mobility seminar Nov. 15th

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