Preorder your limited edition t-shirt using the sheet on the whiteboard at the gym! Proceeds go to Indy SurviveOars.
Got your pumpkin? The Great Pumpkin WOD is going to be a great time!
1) Speed bench press: 9 x 3 @50-60%. Rest 60s.
*Change grip every 3 sets (close, medium, wide)
2) 1 arm KB row – 3 x 8 ea. Rest 90s.
100 Air squats
75 Air squats
50 Air squats
25 Air squats
L3: Ring Dips in place of muscle-ups or bar muscle-ups
L2: Push-ups in place of muscle-ups
L1: Reps of 75-50-25-10 air squats, DB push press in place of muscle-ups
3 Rounds of:
25 Banded face pull-parts
25 Single arm banded pushdowns each