Happy Friday! Last call for Saturday’s Noon WOD followed by the S.P.E.A.R. self defense session. Apparently we’ll need a few dudes to act as aggressors for demos. I’ve been watching the videos…I’m gonna just watch. I nominate Nate.

Today’s Workout:

You will complete the following (in no particular order)

1000m Row, Rope Climb, Max Effort continuous Kettlebell Swing, 10 ring dips, max effort handstand (against the wall or free). Take 20 minutes to get through this work, taking time too rest between the big stuff.

Spend 15 minutes working on Overhead Squat. Get your form in shape with  light weight, then work up to a big OH squat.

Rest 5 Min:


Overhead Squat (95/65)

Sumo Deadlift High Pull (95/65)