Box Brief:¬†Save the date, call a babysitter, get your birthday party outfits ready because SciCoh is turning 3 and we we want YOU to come and celebrate! On Friday, November 3rd, the 4:45PM class will be a “Roulette” style WOD, meaning you never know what O’Shea will throw your way. Here is a hint…11/2/14. After, please stay and celebrate with your SciCoh Family. BYOB and BYOS (snacks). Let us know if you will be there!

ANNOUNCEMENTS

Details and sign-ups for our annual internal competition is live!!

It is designed for ALL skill levels and let’s just say the earlier you sign-up, the more of an advantage you have in one of the workouts.

Details are here.

Gymnastics Skill Work (Not Scored)

4 Rounds
4 Negative Handstand to Lower (start at top of hs and lower down for 3 seconds)
4 Forward Roll to Pistol (alternate sides)
:20 Ring L-Sit Hold

WOD

42-30-18
Pull-Ups
Wall Balls (20/14)
KB Swing (53/35)