Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.
40 Overhead one armed squats with a dumbbell
1000m row or 800m run
20 pulls ups
grab an empty bar and practice the MisFit complex below
spend 15 minutes practicing the misfits complex
Strength starts at :15 after the hour so if you need more time to
20 Minute running clock to find a Max Misfits Complex- if you finish early, hop on a bike
—- without dropping the bar find your max at this complex
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
(VIDEO POSTED HERE, CLICK TO SEE IT)
Wod- Starts at 35 after
15 Burpees over your dumbbell
30 Dumbbell Snatch 50/35lbs