July 31 2013 Don't forget to bring your ropes!

Centurions, don't forget, starting TOMORROW Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!

Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.

Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit https://www.facebook.com/events/490232081071362/?ref=3 to RSVP for the event!

Warm-up

500 m row/400 m run

15 pass throughs

15 front squats

15 burpees

15 push ups

15 pull ups

10 back extensions

25 double unders (75 singles)

How I feel when practicing double unders....

Skill Work

Handstand pushups and progressions

WOD

21-15-9

Front Squats (155/105) (135/95) (115/75)

Handstand pushups

50 double unders between rounds