Friday 030616

Our 4th anniversary WOD and party is this weekend!  The WOD will be from 1:00pm-3:00pm with the potluck starting right away at 3:00pm.  If you didn't sign up for the WOD but want to spectate, please do!  If you can't make the WOD but can come to the party, do that too!  Friends and family are more than welcome to join in the fun as well.  We will see you all on Saturday!  

COMPETITORS: Be at the gym no later than 12:30pm Saturday for your WOD briefing :)

Weighted Ring Dips: 5-5-5-5-5

For the weighted ring dips, ascend in weight as you are able.  Progressions will be posted on the board.

AMRAP in 12 minutes:

200m Run
5 Muscle Ups (Bar OR Ring)

If you don't currently have a muscle up, the modification will be 10 pull-ups and 10 push-ups.