10 Almeida St
East Providence, RI 02914
(401) 426-3488

Thursday October 22 WOD

October 21, 2015

Saturday Open Gym

9:00 a.m. class stays as  scheduled.

Open Gym will be canceled this Saturday October 24th at 10:00 a.m.

We will be filming the team practice. Sorry for the inconvenience

Warmup:

Ring Rows 3 x 8 (perfect form and full ROM, but make challenging!)

Mobilize:

Coaches choice

Strength/Skill

EMOM15:

min 1,2,3,4,5

5 Deadlifts 245/155

min 6 – 10

10 Ring Dips

Min 11-15 – 30 Double Unders

Metcon:

  Core work

3 sets:

Max Effort L-Sit on Rings

Rest as needed in between sets

 

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