Pre-Orders ONLY. Get yours online or sign the pro-shop clip board with choice of size & color & we'll charge to your account!
WOD
Part 1 – Four sets of:
Deadlift x 4-6 UB reps (rest 20 seconds)
Tall Box Jumps x 4-6 reps (rest 3 minutes)
Part 2 – Three rounds for time of:
15 Pull-Ups
25 Med Ball Cleans
Run 400 Meters
Coach’s Notes: Post loads & box height for part 1 and time for part 2.
EWOD
6am – Meet at the OIB west end water tower for a 2.5 mile beach run.
5:30pm – Meet at the Box for some rowing form work, 8 x 250 meter rowing intervals with 1 min rest in-between.