Rope Climbs!

"Knowing is not enough; we must apply. Willing is not enough; we must do."

-Johann Wolfgang von Goethe

Today's WOD:
Strength:
1 x Weighted Pull Up max rep @ 30% of body weight
1 x Weighted Chin Up max rep @ 30% of body weight


Met-con:
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

UPDATED List for the 31 Heroes WOD on Saturday, September 3rd (if you don't see your name on the list, but want to attend a class, please COMMENT below):

8:00am - Kim, Mary, Brie, Mark, Jill W., Kathi, Lori, Jamie King, Jeff King, Seth, Kyla, Coach Josh, Brandy, and Coach Elyse (12 persons)

9:00am - Ken Naito, Jackie, Joe, Liza, Jade, Jenna, Christian, Linzy, Lauren, Shanelle, Chris Ma, Marissa, Kristin, and Coach Grant (14 persons)

10:00am - Jeff Mata, Kurt, Sharnell, C. Bushaw, Janet, Dennis, Ant, Rome, Ronnie, Mike Ballenger, Blaine, Jeff Chang, Steve and Keli'i (14 persons)



UPDATED List  for our HOLIDAY SCHEDULE on Monday, September 5th (6, 8, 9, and 10am classes only - please let us know which class you'll be attending):
6:00am - Peggy, Teresa, Sheldon, Ant, Mark, Kyle O., Michael Vu, Jershon


8:00am - Shanelle, Sam R., Travis, Dr. Bob, and Joy


9:00am - Jade, Jenna, Christian, Vic, and Marsha


10:00am - Jackie, Lai Lai, Janet, Dennis, Linzy, Rome, Ken, Kurt, Sharnell, Steve, Keli'i, and Maila




Yesterday's WOD Board: