Quick Reminder:

  1. Coach Andrew’s Rowing clinic already has 4 spots sold out BUT you can claim one of the 3 remaining by clicking this link!.



“Fall seven times and stand up eight.”



Sweet potato and Pumpkin are loaded in Betacarotene that helps your body process cortisol…… like every time we WOD.



A. Mobility: 3 rounds of
10 banded air squats
5 (no band) broad jumps

Mobilize Front Rack with Kneeling prayer for 1 minute or any other way

B. Skill/Strength:

20 mins to Heavy CleanComplex
– 3 Position Full Clean 1+1+1
– Full Clean from the Power position (hips)
– Full Clean from the Hang position (above knees)
– Full Clean from the Ground

C. Metcon: Work for Time
400m run
30 sit ups
20 Front Squat (95/65) RX, (135/95) RX+
30 sit ups
400m run



Athlete’s Choice