WOD 01-16-2014

5 Rounds
12 Box Step Ups w/plate 24/20″ 45/35#
15 Kettle Bell Swings 53/35#
20 Sit Ups

Skill: 30 Ring Dips
Mobility: 3 drills from the squat chart

The Olympic lifting class is starting back up this Saturday at. 10:45 am. We are modifying the format so that anyone can attend any week. No need to commit for a full 4-5 week cycle. Be sure to sign up for the O-lifting class on Mindbody. Additionally, you can come in at 6:45 on Wednesday or Thursday and work on either power lifting or your Olympic lifting while the WOD is going on. We hope you are able to take advantage of these lifting sessions.



  1. 14:48 RX.