4:45pm-Open gym until class at 5:30pm


While we aren’t doing a hero WOD per se, today’s Monster Mash is dedicated to the men and women wearing blue. Thank you to Dallas PD, RichardsonPD, and the surrounding areas’ officers.

On a running clock set for 40:00

***coaches will warmup the class with dynamic ROM and movement review. View part 1 as more of a warmup and then attack parts 2 and 3 with more intensity.

I) 6 Cindy rounds (5 pull-ups, 10 push-ups, 15 air squats

REST 5 minutes

II) 6 round of,

  • 1 round of light “DT” (12 deadlifts, 9 hang power cleans, 6 shoulder to overhead (115,85)
  • 1 round of Cindy (see above)

REST 5 minutes

III)  Chipper,

  • 10 shuttle runs (start in the middle of the room lined up next to the pillar, run from there to the rig on either side of the room (1/2 the class can go to the west wall and 1/2 to the east wall) and tap the floor with your fingers, then run back to the middle of the room and tap the floor. That is 1 shuttle run
  • 15 right arm dumbbell thrusters (50,35)
  • 15 left arm dumbbell thrusters (50,35)
  • 10 shuttle runs
CategoryDaily WOD, WOD Blog
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