4 Stations 1) Couch Stretch 2) Ring Dips 3) Shoulder Mobility (Band Stretches) 4) Waiters Walks (Kettlebells or Dumbbells)
WOD 5×3 Minute Intervals
200M Row 10 Box Jumps (24/20) 10 Pullups
*3 Burpee Penalty if you don’t finish in under 2 minutes.*
We are excited to announce that our competition has been sold out. This will be our Inaugural Event so we are looking for all the help that we can get. We will never turn down volunteers and the more the merrier so if you are free that weekend and would like to be part of the event please email Coach Jared (firstname.lastname@example.org) or sign the Volunteer whiteboard on the white table at the box. Many people have already volunteered various services for the competition so if you feel like you have something unique to offer please let Peter or myself know. Example, Artie will be offering his services with Artie’s Paleo OnTheGo and also expressed interest in us having a DJ. If anyone has a Mic system or knows how to set one up that would also be something we would be interested in. Other examples may be gift cards, gift certificates, or other goodies for the winning team. All ideas and donations will be openly accepted and put to good use.
Judges will also be hand selected by the coaching staff (out of those who volunteer) to ensure all “Standards of Movements” are being upheld. Let it be known that judging is not easy and can be very demanding, but yet rewarding at the same time.
Judges will also receive a shirt.