Announcements:
- Sunday Open gyms will now be consolidated to Mission Gorge only, 10am-12pm. Miramar and Uptown will not be open on Sundays
- Thanksgiving week schedule:
- Weds 11/23: closed at 6pm
- Thursday 11/24: Grimm’s 12 Days of Thanksgiving WOD at 8am at MG only
- Friday 11/25: Open gym at Mission Gorge 10am-12pm
- Saturday 11/26: Normal schedule resumes
- Preorder window is open for Hoodies/Shorts/Capris/Wraps! CLICK HERE
SWOD Modified Conjugate Week 6 Day 1 (28 min max)
A.) 18 min to find a heavy 1 rep Back Squat
B1.) Bench OR Floor Presses 3×10 (10min to complete B1+B2)
B2.) Banded Tricep Pushdowns 3x to failure
WOD
4 Rounds of: 90 Seconds on, 90 seconds off
AMRAP 90 sec:
40 Double Unders (60 singles)
8 Back Rack Forward and Reverse Lunges* (95/65)
8 Ring Push-Ups
*one rep= lunge forward, step back, lunge backward, step back. 8 reps= this sequence 4 times on each side
Score=Rounds and reps, continue where you left off after each break