WOD 10.23.17

yes you can

WOD 10.23.17

Its here folks!

Back to another numbers week. Please please PLEASE do your best to come in as much as possible this week so we can collect some data and see how you have all progressed in the past few months.


Here are some tips to be as successful as possible in our testing.

  1. Get as much quality sleep as possible. If you are tired, you will not have the desire to push when the going gets tough.
  2. Dont stress out over what you want to happen vs what actually happens.
  3. Enjoy the process.
  4. Do your best.


– Coach AG




3 sets NFT (Not For Time)

8 Goblet squats

:30 heart opener

6 jefferson curls

:30 short bridge




1 RM Front Squat


AMRAP Pull-ups (hinge rows)





Karen (150 Wall Ball shots (20/14))

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