24 October 2013; “Last Ascent”

Warm-up: Run 400m, Rolling, PVC and Lacrosse Balls

Strength: Tabata Toes to Bar

Advanced Strength: Tabata GHD Sit-ups

Skill: Ring Dip Progressions

Announcements: Saturday DogFit, Christmas Party

Strength WOD: “Last Ascent”

5-10-15 Backsquat and Box Jumps

225/155, 30/24″

Make sure Person WODing has Spotter, we have 14 Squat Racks

10-24-2013