Oct 12
4
Molly and Ceresse, both seeing great results in the Feast Nutrition Challenge. Keep it up Feasters! Only a couple weeks left!! Don’t forget, this Saturday is another Feast meeting. Meet Rachel at the Box at 12:00 Saturday.
Friday’s WOD
Strength/Skill
Frog Stands!
4 rounds of Tabata Frog Stand hold (practice)
Met-con
For Time (20 min cap):
- 100 double unders
- 5 rounds of…
- 10 burpee box jumps (24/20)
- 10 jumping lunges
- 10 ring dips (at the top of a muscle-up)
- 100 double unders
A=JTs or singles
B=JTs or singles, 20/16″
C=Bookend 50 reps of JTs, 5 rounds of 6 reps with 16″ or lower
Notes and Announcements
- Today’s WOD will challenge everyone equally, no matter the scaling group. A little extra twist for you firebreathers: The prescribed version calls for ring dips on the high rings, at the top of a muscle-up. If you fail at a muscle-up, you MUST drop to the low rings to complete your ring dips. If you fail at a dip on the high rings and drop in the middle of the set, you MUST drop to the low rings to finish the set of dips. We’ll note how many dips you did on the high and low rings. If you don’t quite have muscle-ups down yet, we’ll just do dips on the low rings. If you still can’t do ring dips, we’ll use assistance bands or do diamond or close-grip push-ups.
- Dedication t-shirts! Qualify for one of these kick-ass t-shirts by coming in an average of 4 days/week for 6 straight months. If you think you’ve qualified come talk to Zach! We’ll look you up in our attendance log and get you your Dedication Tee! Want one of these shirts?! Then you gotta earn it! Attend 4 WODs/week for 6 consecutive months. Let us know if you have any questions!
Row, Squat, Run, Power Snatch
