HOLIDAY WEEKEND SCHEDULE REMINDER:
NO SATURDAY CLASSES
NO SUNDAY CLASSES
MONDAY WOD: 9AM “MURPH” (REMEMBER, YOU CAN DO IT RXD, OR SCALED DOWN HOWEVER MUCH YOU NEED OR YOU CAN EVEN DO IT WITH A PARTNER OR A GROUP AND SPLIT UP THE REPS. IT WILL BE A FUN MORNING, COME ONE COME ALL AND HONOR OUR TROOPS @ GYMCORE CROSSFIT!!

OK.. BACK TO TODAY’S (FRIDAY’S) WOD:

STRENGTH:
DEADLIFT 3,3,3+
(70%,80%,90%) of 90% of your 1RM

WOD:
21-15-9
RING DIPS
HOLLOW ROCKS
FRONT RACKED STEPUPS 95/65 (20″/16″)