WARM UP Shuttle Run 3 Rounds: 10 Inch Worms + Pushup 15 Air Squats 10 Lunge Forearm to Instep PVC Warmup SKILL Kipping Skill Kipping T2B Kipping Pullup WOD 10-8-6-4-2 Pullup T2B 12-14-16-18-20 OH Plate

REMINDER: Coach Ursula Papandrea will be back on her regular schedule today (9/30) and next Monday (10/7) from 4:30-6:30 PM.  You can register online or show up a few minutes early and get signed up

Gym member Chris Walden’s brother, Stephen Walden, is launching a crowd funding campaign for his new start up company Bosse Tools. Check out this info below for more information and how you can help support his start

WARM UP Super Shuttle Run MOBILITY Foam Roll Lacrosse Ball Shoulder Work Barbell Quad Smash WOD 10 Min AMRAP 2nd Line and Back 10 Snatches (Any Style) (135/95) 2nd Line and Back 10 Clean and

WARM UP Curb to Curb Run 1 Set of Fence Drills Curb to Curb Run Plyos ENDURANCE 20-40-20 Shuttle Run x 4 (2:00 Rest Between Sprints) WOD With a Partner Complete the Following: 40 Push